Bridge to Brisbane Preparation

Preparing for the Bridge to Brisbane involves more than just lacing up your shoes and hitting the pavement. To ensure you’re ready to perform at your best, focus on hydration, nutrition, strength training, and gradually increasing your training volume.

Here are some key tips to guide you through your preparation:

Hydration
Hydration is crucial for optimal performance and recovery. Start by drinking water consistently throughout the day, not just during your runs. Aim for at least 8-10 glasses of water daily. During training runs, especially in hot weather, consider carrying electrolytes in a water bottle or using hydration packs. On race day, consume electrolytes and some carbohydrates (gels, chews, bars etc) about 30-60 minutes before the start, and hydrate at water stations along the route to prevent dehydration.

Nutrition
Your diet plays a significant role in how well you train and perform. Focus on a balanced diet rich in complex carbohydrates, lean proteins, and healthy fats. Carbohydrates are your primary energy source, so include whole grains, fruits, and vegetables in your meals. Protein helps repair and build muscles, so incorporate lean meats, fish, eggs, and legumes. Healthy fats from sources like avocados, nuts, and olive oil support overall health and energy levels. In the days leading up to the race, avoid heavy, fatty foods, and opt for easily digestible meals to prevent gastrointestinal issues. Be sure to fuel each workout with simple carbohydrates, as well as fueling longer workouts during with carbohydrate gels / chews. Approx 30g every 30-45mins of exercise. It’s important to train your body using these gels, to avoid gastrointestinal issues on race day.

Strength Training
Incorporating strength training into your routine can enhance your running performance and prevent injuries. Focus on compound movements like squats, lunges, deadlifts, and core exercises. These exercises build muscle strength and improve overall stability, which is essential for maintaining good running form. Aim for at least two strength training sessions per week, ensuring you target all major muscle groups. The goal of these sessions is to work through full ranges of motion with good form, to promote healthy joints, tendons and ligaments that can deal with the stressors of running.

Gradual Overload of Training Volume
Avoid the temptation to increase your mileage too quickly, as this can lead to overuse injuries. Follow a structured training plan that gradually increases your running volume. Start with a comfortable baseline, and incrementally add distance or intensity each week. A common rule is the 10% rule, where you increase your weekly mileage by no more than 10% to allow your body to adapt. Include a mix of easy runs, interval training, and long runs to build endurance and speed progressively.

By paying attention to these key areas, you’ll be well-prepared for the Bridge to Brisbane. Proper hydration, nutrition, strength training, and gradual increases in training volume will help you avoid injuries and perform at your best on race day. Remember to listen to your body, rest when needed, and enjoy the journey to the finish line.