Aid Station and Race Efficiency

Why?

It’s no secret that lots of time can be lost at aid stations. Oftentimes we runners arrive at aid stations and spend precious time scanning the buffet table without a clue what we want to grab for fuel. Even worse, we may forget to empty our trash pockets or pick up the sodium tabs while in a half-bonked state - only to curse ourselves about what we forgot miles out. Habitualizing your aid station routine during training will undoubtedly refine your execution so you arrive with a gameplan.

Best Practices:

1. Train with the race’s fuels. Most races display what their aid station will have at the race either on their social, website, or email flier. Take a look and see what liquid calories will be served and what solids they will have. Try to replicate this in training to have an idea of what will go down well on race day.

2. Aid station execution begins BEFORE the station. Aid stations never “come out of nowhere”. Often we hear the bells, see the volunteers, or smell the cooking food before we arrive at the water/food tables. As soon as you’re aware of an approaching aid station, consider the following :

a. Can you consume any calories before you enter the station?

i. If your liquid-calorie bottle is half full, why not gulp some calories, get some hydration, and then have an emptier bottle to fill at the station?

ii. If you have an open pack of food-calories, why not eat the last and then get rid of that rapper that would otherwise be taking up space in your pack later on?

iii. Consuming calories pre-station will help reduce over-consumption when at the buffet.

b. Gather your trash in-hand as soon as you know of the approaching station. Trash is the last thing we think of, therefore put it in your hand so it’s impossible to forget about.

c. Take an inventory of what foods you have, need, and what has been working well up to this point. This may change mid-race, but having an idea of your needs before looking at the buffet table reduces directionless “scanning” time.

3. Direct the volunteers. Volunteers want to be helpful in your race, but need to know what YOU need.

a. Tell volunteers which bottles need what types of fluids.

b. Ask if someone could grab you a certain food item so you don’t have to scan the buffet.

c. Be gracious, say thanks, maybe an “I love you”. Be funny, tell a joke, make a funny face, have fun and everyone will want to help you reach your goals.

Train Like You Intend to Race :

1. Perfect practice makes perfect play.

2. Set up a personal “aid station” on a long training run to practice efficiency.

3. This isn’t needed on every long run, but touching up a few times before the race will make your aid stations more seamless.

Adaptability!

Nothing works forever. Fuels your body loves at mile 10 will not be the same at mile 30, 40, or beyond. Be adaptable during the race, find what works and stick with it until it doesn’t. Then, find the next solution. Go forth, have fun!

Coach Reese Slobodianuk

B.S. Kinesiology, nutritional minor

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