On the day

Congratulations. You’ve made it to the start of your event, which hopefully means you’re feeling great and have all the kit you need and are comfortable using it.

By getting this far you done the hard part, now it’s largely about enjoying yourself. On the day(s) of the event you’re going to be well looked after, but there are a few things you it’s worth bearing in mind.

This chapter is broken down into three sections:
General tips | Tips for one-day events – runs and such like | Tips for events that take you abroad

General tips

Nerves: nearly everyone gets nerves before the start of their chosen event – even professional athletes, so don’t feel worried about being worried.

Food: try not to eat anything rich or different to your usual diet in the days immediately before your event. The last thing you want is to get an upset tummy.

Drink: try and keep alcohol to the minimum in the days before you set off – especially if you’re doing something like a marathon. Starting with a hangover or feeling a bit woozy is never a good idea.

Fundraising pressures: for the first time in all your planning, this is the time to forget that you’ve raised thousands of pounds for Mind. It’s now about you and how you feel. At the end of the day, if you don’t do quite as well as you promised and that means you don’t raise as much money as you hoped, don’t worry about it.

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One-day events
If you’re training to do something like a marathon, 10km run or a one-day cycle race, then your final preparations are going to be slightly different than if you’re off to Peru to trek for seven days.

Training: in the week before the Event, keep your training to a minimum – a few gentle sessions to keep your body ticking over, but nothing strenuous.

Food and drink: the main thing to think about before doing a one day event – especially something like a marathon is that your body is fully fed and watered in advance.

• A few days before the race, make sure you’re eating more carbohydrates (more than you’ve been eating during training).
• The day before, assuming your event starts in the morning, have a large carbohydrate meal for lunch.
• Have a decent evening meal – again low on fat. However nervous you may feel, do eat something.
• On the day, keep it simple. You really do want to eat a good breakfast two to three hours before the start (if necessary get up early – it really is worth it). Something like toast with honey or your usual cereal with skimmed milk. If you’re staying in a hotel, skip the full English.
• Keep drinking plenty of water in the two to three hours before the start and a cupful of water 10 minutes before the start.

After the race: what you drink and eat afterwards will make a big difference on how fast you recover.

• As soon as you can, drink 500ml (one pint) of water or isotonic drink.
• Within 20 minutes of finishing you need to put energy back into your body. You’re aiming for about 50g of carbs, which is about two slices of bread or a banana.
• Try and eat another 50g of carbs during the next two hours.
• After about two hours, have a good meal that is full of carbohydrates and also protein (needed to repair your muscles). Keep away from fatty foods for the time being – chips, curries or burgers aren’t going to do you any favours.
• Now – go out and congratulate yourself. Just remember alcohol is likely to go to your head much faster than usual!

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Events that take you abroad
Have you got your passport, ticket and – if you need one – a visa?

When travelling abroad remember things are going to be different than at home.

• Health and hygiene: many countries, such as Peru or India, don’t have the money to make their environment as free from germs as we’re used to in the UK.
  Wash your hands regularly with soap (antibacterial hand wash is great – remember to buy it before you leave the UK) – especially before eating or after going to the loo. It’s the most effective way of keeping germs at bay. The last thing you want is to pick up a tummy bug when you have five days of walking ahead of you.
• If you haven’t already, buy yourself some antibacterial wet wipes – brilliant for keeping yourself, and everything else around you, clean.
• Drink only bottled water (check the seal hasn’t been broken), or water that has been freshly boiled in front of you.
• Don’t ever have ice – even in posh hotels.
• Only eat freshly cooked food – avoid salads, as they’re likely to have been washed in water you can’t be sure is safe.
• Peel any fruit – otherwise don’t eat it.

Culture: the people in the place you are travelling to are going to have a very different outlook on life than people back home. Be sensitive to their cultures and traditions, for example be wary of stripping off or wearing skimpy clothing.

Food: guess what? Having flown thousands of miles to a different country you’re going to find that their food tastes are different from your usual fare. If you have specific dietary requirements it’s worth talking to us at Mind or your doctor about how to ensure you get your needs met while away.

Climate: you’re likely to be doing your trek in a very different climate than Britain. Be prepared for heat and humidity during the day and, especially if you’re high on a mountain pass, cold at night.

Wet wipes: amazing things – you can use them to give yourself a discreet clean down, clean your kit, wipe the sweat out of your eyes and even clean ‘down there’ (especially if you’ve got the runs). Don’t go anywhere without them.

Altitude: at around 2,400 metres (8,000 feet) or above something called high-altitude sickness (usually known as altitude sickness) can affect you. Very basically it happens because there isn’t enough oxygen in the air. The signs of altitude sickness include, headaches, light headedness, weakness, trouble sleeping and upset stomach. The only known way to prepare for it is by training at high altitudes – something that few of us in Britain are going to be able to do. Although they are not certain ways to prevent it, to reduce your risk:

• Drink plenty of water the higher you go.
• Take it slowly. If you’re feeling a bit woozy tell your guide and walk towards the back of the group, giving yourself a bit of extra time to acclimatise.

You’re almost bound to get altitude sickness when travelling at these heights. The symptoms above are quite normal, but keep an eye on them. The good news is that the team guiding you will be trained to watch out for the signs of things going wrong. Also there is full medical back up if it’s ever needed.

Now read training programmes.