Your City 2 Surf ‘preparation guide’

Isn’t it so EXCITING that City 2 Surf is only 5 days away!?! It’s easily the best day on Sydney’s fitness calendar & my favourite day of the year to run a muck (literally) in Bondi. For me this day marks the beginning of the end of winter… It’s usually always sunny, people rock bright clothing & some of the most incredible costumes, there is music, people dancing, face paint & people lining the sidewalk cheering the runners on. It’s almost as if for a day everyone in Sydney is one big happy fun fit family!

So many of you have been training for this day, getting up early & braving the cold for early morning running sessions and heartbreak hill sprints. This weekend you get to see all of your hard work pay off & then there is the celebratory breakfast (or brunch) with a few celebratory beverages of course! Nothing says congratulations like a jug of fresh Pimms punch!

When it comes to being prepared, what you do over the next 5 days is almost as important as what you have done for the last 6 weeks. Don’t fall off the wagon in the home straight, just follow these couple of basic tips so you are super super prepared come Sunday.

  1. TAPER: Yes you are allowed to finally back off the training and have a light week. I would suggest 2 runs (max 3 if you really really cityneed too). Early on in the week aim for a steady 8km sitting just under race pace. Later in the week push out a 6-7km flat effort just to wind the legs over.
  2. DAY OF REST: Saturday is your day off. Have a massage, do a yoga stretch session if you feel like you need it, but give the legs a day of rest.
  3. RACE DAY PACK: don’t forget you need to collect your race day kit with your bib and timing chip. Available for collection Thursday – Saturday at Moore Park (check your registration details for times etc). You cannot collect these on the day!
  4. NUTRITION: I am not a huge believer in altering your diet in any significant way in the lead up to an event. I have been eating my usual diet throughout my training regime so the last thing I want to do is load up on a whole heap of foods my body isn’t used to the day before.
    • Friday & Saturday eat a few more good ‘complex carbs’ like sweet potato, lentils, quinoa and nuts in your meals.
    • Don’t stuff your face the night before, keep dinner relatively small make sure you have some good sources of carbohydrates on your plate. Think sweet potato, starchy vegetables (carrots, pumpkin, green peas, beetroot, parsnip) or lentils as opposed to white bread & pasta.
    • Do you eat before you run? This comes down to personal preference. Some people can’t stomach the thought of food before a 14km run, others like to have something small such as a banana or small bowl of oatmeal with fresh berries. Do what you are familiar with!
  5. HYDRATION: Your body needs water more than anything else. Make sure you are getting your 8 glasses every single day this week. I like to add a little sea salt (NOT TABLE SALT) to my water bottle, it helps you’re body stay hydrated!

Most importantly, don’t forget to HAVE FUN!


EMS xox


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