Module 21 - Race Prep & Execution

Question 1

When participating in an endurance event - You must identify potential ____________ and possible __________. or at least ways to mitigate their severity.

Answer 1

issues. solutions.

Question 2

Your athletes should keep an eye on the __________. Regardless of the forecast, athletes are advised to pack a wide assortment of ___________ to be ready for any weather condition.

Answer 2

forecast. clothes.

Question 3

Athletes who are sick should ___________; if they are in the _______ already, they should not continue.

Answer 3

not race. race.

Question 4

Cramping is typically associated with what two things?

Answer 4

Running or exercising at a high-intensity level.
Running for longer than having previously trained for.

Question 5

What are the 6 areas of focus the week before a race most applicable to half and full marathons?

Answer 5

Rest and Recovery
Nutrition and Hydration
Supplies
Confirm Travel Plans (if any)
Athlete Tracking
Mental Preparation

Question 6

Conserving ___________ must be a primary focus before a race. Aside from any ___________, excess energy expenditure should be avoided or kept to a minimum. The longer the ________, the more this applies.

Answer 6

energy. workout sessions. race.

Question 7

If your athlete is flying to an event, running shoes MUST be in their _________.

Answer 7

carry-on

Question 8

As glitches with tracking apps and timing strips can occur, runners should inform their friends and family not to worry if they don’t get ________________.

Answer 8

mid-race splits.

Question 9

What should be the three primary areas of focus the day before a race?

Answer 9

1) Take Care of All Event Preparations
2) Proper Fueling
3) Rest

Question 10

If an athlete wants to go sightseeing and do tourist things, they are best done after the ____________ and ideally ______________ the event. The longer the event, the more ___________ time is needed.

Answer 10

event. one or two days after. recovery

Question 11

Remember, nothing _________ on race day! Race day is when your athlete uses what is ____________ during __________ to make everything familiar and safe.

Answer 11

new. tried and tested. training.

Question 12

You are responsible for reminding athletes that they have _________ for this day and should feel __________ in their preparation. Remind them to _____________ and to have fun.

Answer 12

trained. confident. stick to the game plan.

Question 13

Athletes should create a race-day __________. This will give athletes ___________ that they do not _____________ and are where they need to be at particular times.

Answer 13

timeline. confidence. forget anything.

Question 14

What primary 3 positive effects does a warm up have on the body?

Answer 14

1. Warm blood delivers more oxygen to the muscles.
2. Dilates blood vessels, which are constricted during rest
3. Muscles contract faster and with greater force when warm versus “cold.”

Question 15

Before the start, have your athletes replay the race __________________ ‒ nothing should come as a surprise. Having a game plan will help to reduce pre-race anxiety and increase performance.

Answer 15

game plan in their mind.

Question 16

What 4 strategies encompass all areas of a race?

Answer 16

1. Nutrition
2. Pacing/intensity
3. Mental aspects
4. What to do when things go wrong

Question 17

What does A.D.A.P.T Stand for

Answer 17

Accept - accepting one’s current situation.
Diagnose - What is the issue?
Analyze - What’s going on right now
Plan - How can I work around it?
Take Action - Do what must be done

Question 18

From a coaching standpoint, the main thing to get across to an athlete is that a DNF should not have a _________________ associated with it. Regardless of how well an athlete prepares for a race, there may be various scenarios out of their control that make continuing ill-advised.

Answer 18

negative connotation.

Question 19

Additionally, the reality is that things do not always go as planned and despite an athlete having a DNF, there are always _____________________ from the race as well as _________________.

Answer 19

positives to take away. learning experiences.

Question 20

Any race analysis with an athlete must not be done until a few ______________… at a minimum.

Answer 20

days after the race

Question 21

directly after a race, an athlete is advised to walk around to prevent blood _________ in ____________.

Answer 21

pooling. their legs.

Question 22

Your athlete will need to ___________ and __________ at the end of the event, ideally within ___________ of finishing.

Answer 22

refuel. hydrate. 30 minutes.

Question 23

Your athlete should wait a few hours after the race and preferably at ____ that evening to have _______ ‒ and only then in moderation

Answer 23

dinner. alcohol.

Question 24

The primary post-race drink should be____________ and ___________ drink.

Answer 24

water and an electrolyte replacement.

Question 25

it is advisable to eat relatively _____________________ after a long race.

Answer 25

healthy and in moderation.

Question 26

Depending on a runner’s level of fatigue ____________, some________ around is helpful in the ___________ process. However, it is ill-advised to spend the remainder of the day after a race________________________. This will likely hinder the ____________________ and, more to the point, your athlete might not be able to do so.

Answer 26

post-race. walking. recovery. constantly walking around. recovery process.

Question 27

What are 4 areas to look at when doing a post-race assessment with an athlete?

Answer 27

1. Areas in which the athlete felt prepared and underprepared
2. Strengths and weaknesses
3. Accuracy of pacing
4. Fueling strategy