THE
RIALTO RUN/TRI-ALLIANCE CLINIC, TIP AND TIPS
Tri
Alliance Clinic
Date:
Tuesday
19th of July
Time:
From
6:00pm If you run late that is fine.
Cost:
Free
Booking:
info@tri-alliance.com.au |
Enter
the Rialto Run Up.
More
Info.
Book
for training at our run sessions. |
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| Location:
Victoria
University. 207 City Rd, South Melbourne. Enter
via Kavanagh St. (Melway 2F D10 or Map 43 G11)
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About
the Clinic,
Tri
Alliance will conduct a one hour clinic on the
rialto Run Up Tips and Tricks including question
time with an optional 30 min specific fitness
based session after (Weather permitted). Clinic
will be held in the Cazaly room on level one in
the Sport and Recreation Department.
Rialto
Run Up TIPS AND TRICKS
It’s
that time of year where you are looking for challenges
to get you motivated and one such challenge is
the Rialto Run Up. Many people think that as they
have stairs at home or in their building, the
run up will be easy. The first few floors will
be but it is important that you prepare yourself
for such a huge challenge the best way you can.
Tri-Alliance have put some tips together for you
to help make the day a success.
Pre
Race Training Tips and Tricks
• Start by building your fitness, schedule
times where you can do some general fitness work,
gym, fitness based classes, swim, cycle, run,
walk etc.
• Begin slowly, building your distances
and intensity each week, and having rest days
where needed.
• Train straight after work or as soon as
you wake in the morning, so you don’t have
time to think about it avoiding it.
• Have your training gear already ready
to go.
• Train in comfortable supportive shoes.
• Stretch out your calf and quadriceps muscles
regularly when practicing your stair climbing
• Do some strength work to build up your
quadriceps and calf’s as well as your core
muscles for balance and increased power.
• Plan to meet a friend at a particular
time and place to keep you committed. A great
way to keep you motivated.
• Keep a training and heart rate diary to
help you keep track of how you and your body is
coping.
• Assure you do some specific training,
practicing step ups, make it more specific by
completing step ups in an enclosed space such
as your work building.
• It is important to get used to exercising
in an enclosed space such as a stair case as there
are different levels of oxygen, temperature and
air flow
• Keep well hydrated
• Join a group to help keep you motivated,
Tri Alliance holds over 50 sessions per week around
Melbourne come and increase your motivation and
fitness.
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Equipment
•
Make a list of all the equipment you will need on race
day and pack it the day before.
• Lay out your gear the night before as you are
likely to be nervous and tired
• Assure your shoes fit correctly and are warn
in a little (never race in brand new shoes)
• Make sure your shoes have good grip you don’t
want any slipping
• Wear appropriate clothing to assure you don’t
get too hot as it may be a cold day however once you
begin to climb stairs you will soon heat up. A light
top layer is always good as it can be removed. (never
race in brand new gear)
• Vaseline is always a good item to pack for areas
which may rub
• Bring a drink that you commonly use while training,
you often get a dry mouth when you are nervous, but
don’t drink too much to close to the start of
the event, assure you are already hydrated.
• Assure you have a comfortable pair of socks
which have been washed at least once so they absorb
sweet.
The Event
• Get to the event early with sufficient time
to register get organized and warm up.
• Assure you are well hydrated
• Pre race eat something your body is use to prior
to exercise, example a small bowl of cereal or a banana.
• Bring a banana or other snack with you incase
you feel as though you need a top up.
• Make sure your shoes are done up so they are
comfortable and supportive, not to tight so it does
not cut off circulation.
• Warm up sufficiently at least 10 min and a stretch
after your warm up.
• If you are very fit and have trained well for
the event start toward the front however if you are
a beginner or uncertain begin toward the back of the
field so you can avoid the beginning rushed.
• Get you’re breathing into a rhythm as
you step up breath in for one or two steps and then
out for one or two steps depending on how you are feeling
and your fitness. This will help control your rhythm
and keep your race nice and even.
• If you start to get tired or a stitch work on
controlling your breathing relaxing your upper body
and face muscles and work on your stability by controlling
your trunk and letting your legs do the work.
• If you need a brake take it, sometimes a breather
can assure you finish the race much better than if you
hit the wall and have to stop all together
• Swap the leading leg so you are not always stepping
up with the same leg first.
• Finally you see the finish line steadily you
can pick up your speed if you are feeling good or just
maintain it if not.
• Encourage each other and keep positive.
• Congratulations on taking the challenge.
Post
Race
• Celebrate and congratulate.
• You usually feel great at this stage and
forget to stretch, cool down and re fuel.
• It is very important to re fuel your body
with some carbohydrates which will absorb quickly,
most races will provide sports drinks and fruit
at the finish.
• Cool down and stretch is very important
to assure you can walk comfortably the next day.
And if you are lucky enough a massage is always
great.
• Try to keep up your fluids all day (hydrating
fluids, water, juice etc). Beer and tea and coffee
will dehydrate you further.
Good
luck and look forward to seeing you at your next
challenge very soon
The Team at Tri Alliance
www.tri-alliance.com.au
info@tri-alliance.com.au
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