The MOST important things to do before, during, and after the Challenge
Want to find out the best way to prepare for, and compete, in the Michael Tynan Challenge? Georgia Black, a physiotherapist, explains what to do to succeed in the walk…
Preparation
Footwear
Your shoes are a key component to being comfortable on the day. One of the first things you should do is make sure you have a comfortable, good quality pair of joggers or hiking boots to wear on the day. If you are in need of an upgrade, do it as soon as possible so you can wear your new shoes beforehand.
2. Training
Start walking now. Pick one day a week to do a long walk and 2-3 other days during the week to do a shorter walk. The more practice you can fit in before the event, the better your recovery should be after.
On the Day
Pace yourself
On the day, start the race slowly so that you give your body a chance to warm up. Once you are nice and warm, continue at a pace that is comfortable for you. Remember, it isn’t a race, but a fabulous opportunity to take in the beautiful scenery of our coastline.
2. Stay Hydrated
It is very important to have water with you on the day, and continue to take small sips throughout the walk. Many experienced walkers invest in a hydration pack with a built in bladder and drinking tube. You can find these at your local camping store. I also recommend that you are conscious of your water intake in the week leading up to the event, to ensure that you are adequately hydrated before the event begins.
3. Snacks
It is important to keep your energy up for the whole walk, and that means bringing snacks along the way. There are two organised food stops; first a lunch stop at Garie, and then another at Wattamolla with fruit. If you think you will need something else to keep you energised along the way, make sure you put it in your bag.
Recovery
Stretch
Although it might be tempting to plonk straight down after the coastal walk make sure you take a few minutes to stretch and allow your body to cool down. Ideally, focus on stretching the muscles that you use most during the hike including; hamstrings, hip flexors, glutes, quads, and calves.
Click here to see Georgia Black’s recommended stretches for before and after the Challenge.
2. Replenish energy stores
Try to eat as soon as you can after the walk, ideally within 45 minutes. This will help to repair your muscles, replenish glycogen stores (our long term energy storage in the body) and boost your mood. Your meal should be a mix of both protein and carbohydrates. If you are more than 45 mins from home, consider packing a protein bar in your bag so that you can have it on your way home.
3. Rehydrate
Don’t stop drinking once you have finished the walk! Rehydrating is one of the most important factors in your recovery. Even though you will be sipping water throughout the day, most people will still be slightly dehydrated after the walk. Like carbohydrates and protein, water is essential for muscle repair.
So that’s Georgia Black’s professional opinion on what to do to make sure you succeed in the Challenge. Prefer to watch this in a video? Click here to listen to what Georgia has to say about competing in the Challenge.
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