City to Surf Survival Tips and Tricks
I’m not quite sure what it is about the City to Surf that I love SO much. For me it is honestly one of the highlights of my year. The atmosphere is literally so motivating that at times it can completely eclipse what it is that you are embarking on! The 14 km run from the CBD to the shores of Bondi with 85,000 like-minded runners is surely a top way to spend your Sunday morning. This year I was intent on bettering my PB of 57.05 mins. The only thing that made me happier and willing to drop this goal in an instant was my 10 year old daughter asking me “Daddy, can I run with you this year?” Sunday can’t come fast enough.
Whether you are running with your children, pushing a pram, chasing a PB or running to raise money for a charity, you’re running and its nothing short of incredible. Here I’ve compiled a count-down checklist to make churning up heart break hill and down to the beach that little bit easier.
48 hours to go:
‘Save’ your legs as much as possible in the final 48 hours. Avoid long periods of standing, stairs and anything that will fatigue them… you’ve worked hard, now’s the time to put your feet up and relax.
If you feel the need to get some exercise in, try getting in the ocean or pool for a light session. Both options are non load bearing and the ocean has terrific anti-inflammatory properties.
-Meals should be small but often. Aim to spread your fuel intake rather than relying on 2-3 huge main meals. In the final two days, graze slowly throughout the day trying to get high quality carbs in every three hours or so. Your body will find it much easier to digest and store that way.
Fill up at the right time. Your biggest main meal should be two nights before the race, not the night before. If you are racing on Sunday, Friday night is when you’ll be working in that bit of extra pasta, rice and potato. This allows your final 24 hours to be a bit lighter, avoiding that heavy bloated feeling when you run.
Source a watch with timer function. This will allow you to track your time per kilometer and achieve the desired negative split (details later on).
24 hours to go:
Pre-race hydration should start at lunchtime the day before running. Carry a bottle with you and have small sips at regular intervals.
Water consumed slowly is metabolized better than after taking large sips.
Trim you toenails to ensure they don't get irritated during the run. I have seen (and experienced) losing a nail post-race... NOT PRETTY!
Breakfast, lunch and dinner should contain around 70% of carbohydrates... think pasta, potatoes or wholegrain bread. Don't leave all the carbs to dinner the night before as it can leave you feeling heavy on race day.
Carbs are the first fuel that your body burns so having a store of them will help with energy levels during the race.
Avoid anything creamy, spicy or fatty. In fact, avoid anything that you have not regularly eaten in the lead up to the race.
RELAX!!!!!!!!!!!!!! You have put in the hard work running up and down hills with me so now just take a load off and chill. Meditate, listen to music, read, watch TV... whatever works for you.
Before bed, work out your public transport route to the start line, and make sure your bib, safety pins, kit and vaseline are all ready to go.
The morning of race day:
This is your last chance for hydration consuming 50% water to 50% sports drink. Aim to stop hydrating around 90 minutes before the starting gun. As you can imagine, the port-a-loos are not for the faint hearted .
For breakfast I suggest a light hit of carbs and some fructose (fruit). My go to on race day is banana and peanut butter on toast.
Aim to wake up approximately 2 hours prior to racing. This will give you time to empty bowels prior to arriving at the event.
Now is not the time to break out new running shoes - they won’t have had time to decompress and you run the risk of suffering blisters. You should have run around 10-20k’s to break them in.
Vaseline over chest, thighs and under arms – this will stop chaffing especially if raining (very important).
Staying warm pre-race is important for keeping muscles relaxed. Wear a long sleeve top that you don’t mind leaving at the start line… There will be volunteers on the day to collect and pass on to charities such as Youth Off The Streets and Salvation Army.
Race Day Tactics, Tips and Tricks:
Ideally, try and find a partner or small group to run with, really helps with motivation during the race. Keep in mind that there is 85,000 other runners taking part too, so staying together can be an issue. If you lose your support team, just push on yourself and catch them post-race.
Attack the downhill into flat sections of the course… very important! You need to lengthen your stride relax your hips and lean forward to match the gradient of the hill (when running downhill).
Focus on these 2 downhill sections by increasing tempo as they both lead into flat sections. You should be aiming to complete them 30 seconds per km faster than your estimated km speed. 1: As you exit the tunnel heading down onto New South Head Rd, into Rushcutters and all the way until the start of heart break hill 2: After you complete the climb through Dover Heights at the top of Military Rd… push hard home.
Have a time in mind that you would like to run, example 84 mins ( 6 minute kms) and run the first 7 km’s at that speed (42 mins). I have seen many examples of runners pushing too fast in the first half off the race and then crash out with latic acid out with 3-4 km’s to go. Your aim is to run a negative split (second 7km’s faster than first 7 km’s). Obviously you will need a wrist watch too… source pre-race.
Heart Break Hill begins from the corner of Dover Rd and New South Head Rd and continues all the way to Kincoppal School Rose Bay. I like to break it into the parts:
Section 1: From Rose Bay to Kambala Girls School. This is a constant hill but not too steep—take an easy pace and save yourself for the steep part. You’ve made it 1/3 of the way—congratulate yourself at this point!
Section 2: This is the steep, winding section from Kambala to Kincoppal School. It is the hardest bit so take it head on… it’s only about 200 metres. Shorten your stride, keep your eyes on the apex of the hill, keep the shoulders back and down and maintain soft relaxed hands… you can do just 200 metres!! Enjoy the fantastic view of the city too! Now you’ve made it 2/3 of the way and the rest is easy.
Section 3: The last bit is easy—it starts to level out about 100 metres past Kincoppal School and then there is a lovely long flat stretch ahead!
The climb from the bottom of Military Rd all the way to the top of Military Rd is just as tough as heart break hill. The incline is not as steep but the length of it is 3x heart break hill. You are aiming at comple this section 30 seconds per km slower than you estimated km run speed (worked out by dividing your estimated run time by 14).
Once you have made it to the top of Military Rd you are ready to attack the course and set your PB. There is 4km’s left in the race and it is all downhill and flat. Stay relaxed but aggressive and know that you are 20 solid minutes away from celebrating with your friends.
Post-race
Though you’re likely to feel warm after all that exercise, try not to cool down too rapidly.
You’ll be buzzing from the electric atmosphere, but don’t forget to stretch your muscles. It’s the best way to disperse lactic acid and prevent injury.
You can try out these stretches to prevent soreness:
Whether you are out to run a PB or taking in the sites with your family, City to Surf is one of the most incredible running dates on the calendar.
Good luck and remember to enjoy then race. This year running with my daughter I know I will enjoy it like no other City to Surf I have completed.