In order to have successful race day give yourself plenty of time to get yourself prepared just before the race, arrive early if possible! Allow yourself time to do a proper warmup, take one or several bathroom stops and have plenty of time to get to the start line or corral before the gun goes off.
Treat this event like every other training run with the Edge and you’ll be set for success!
The hamstring-glute stretch – on your right side bring the knee to the chest, flexing the foot at the ankle and hold for 2 to 3 seconds, alternate with the left side (10x each side)
The quad stretch – on your right side pull your leg behind you bending at the knee, grabbing just above the ankle pulling your flexed foot to your butt hold for 2 to 3 seconds, alternate with the left side (10x each side)
Deep knee bends – 10x (remember to kick your butt with your heel)
The hamstring-glute/calf stretch – on your right side bring the knee to the chest, flexing the foot at the ankle, at the same time on your left side stand on your tiptoe to stretch your calf muscle, hold for 2 to 3 seconds (10x each side)
The quad/calf stretch – on your right side pull your leg behind you bending at the knee, grabbing just above the ankle pulling your flexed foot to your butt hold, at the same time on your left side stand on your tiptoe to stretch your calf muscle, hold for 2 to 3 seconds (10x on each side)
Basic Plank
Plank with Push-up
Plank With Calf Stretch
Plank With Leg Lifts
The Chicken Stretch – Stand with feet firmly on the ground and shoulder width apart, bend slightly at the knees, push your weight out through to your butt and keep your feet anchored at the heels (repeat 5x)
The Figure Four Stretch – While standing, place your hand on a firm object, take your right foot and place it on your left knee, get into sitting position, flex the right foot and hold for 5 second, alternate with the left side (repeat 5x each side)
The Quad Stretch – Stay in standing position and keep your hand on a firm object, take your right foot pull your leg behind you bending at the knee, grabbing just above the ankle pulling your flexed foot to your butt hold for 5 seconds, alternate with the left side (5x each side)
The Calf Stretch – Find a curb, stand firmly along the edge, drop the right heel slightly off the curb while pushing your weight out through the heel, repeat on the left side (5x each side)