Coaching: The “To Do List” 7 Days Before the Paris Marathon

We know that a number of cyclists and triathletes are preparing to participate in the Paris Marathon on Sunday, April 3. For many, it’s a first, or even a unique experience. Are you wondering if there’s any point in making a checklist before your marathon? Or if you can simply rely on your gut feeling for how this beautiful day will unfold? Even if everyone will probably have their own little pre-marathon week rituals, here are some essentials that we don’t always think about, and which will allow you to arrive at the starting line stress-free…

By Jean-François Tatard – Photos: depositphotos.com

The objective:

• Save time
• Reduce your stress
• Prioritize
• Avoid forgetting things
• Improve your organization
• Increase self-confidence

Don’t be scared! The following list may seem long, but it’s mostly common sense… But common sense sometimes disturbed by the excitement of the event. 

STEP 1: D-7 to D-2

• CALM DOWN!!!

Your body has fully assimilated the efforts and gains of your last weeks of training; it would be a mistake to go for 42 km seven days before the big race. This is a common mistake among many runners who think they are doing well by testing themselves one last time over a long distance, and believing that a week of recovery will be more than enough.

• “RE – CO – VE – RY” as the watchword 
• But don’t remain completely inactive either 
• Don’t abruptly stop your preparation efforts
• Plan 2 or 3 short rides of 30 to 40 minutes 
• Including one with: 10 to 14 times 30 seconds at a slow pace alternated with 30 seconds at a slightly more sustained pace
• Or even 2 or 3 times 1 km at your marathon pace (Wednesday for example)
• Every evening before going to bed, massage or rub your feet with an anti-chafing ointment (a body moisturizer will do the trick)
• Don’t eat too many starchy foods at the beginning of the week
• An example?
  • for breakfast: ham, eggs, cottage cheese
  • for lunch: raw vegetables, meat (or fish), vegetables
  • in the mid-afternoon: ham and cottage cheese
  • for dinner: meat (or fish), vegetables, fruit

STEP 2: D-3

• Continue to massage your feet every evening 
• Gradually integrate carbohydrates into your diet
• An example? 
  • for breakfast: cereals, fruit, cake,
  • for lunch: rice, pasta, steamed potatoes, corn or raw vegetables, fruit
  • in the mid-afternoon: fruit juice, fruit yogurts, cake
  • for dinner: rice or pasta, cottage cheese
• Don’t try anything new
• Don’t add any training
• Only one maximum jog between Wednesday and the day before the marathon
• Relax! 
• Don’t burden your mind 

STEP 3: D-1

• Go to the Marathon Expo
  • Don’t linger 
  • Don’t walk around too much
  • Pick up your bib number
  • Check: the chip, the starting corral, the course, the times, the toilets near the start, the contents of the aid stations
• Continue to rest
  • Remember to hydrate well (2 liters outside of meals and water drunk during the last training sessions)
  • A short nap of 15 or 20 minutes on Thursday, Friday and/or Saturday if your schedule allows
  • Rest your legs well 
  • No unnecessary efforts or movements
  • Prepare your Sunday gear (use this checklist)
• Race eve 
  • 30 minutes max jog + a few short accelerations (between 15 and 20 seconds)
  • Recalculate your splits and intermediate times
  • Prepare your mind to stick to it
  • Visualize the course well
  • Plan your gel intake 
  • Don’t overload yourself
  • Calculate your arrival time
  • Charge your watch battery
  • Check that you have selected the correct visible indicators on your watch:
    • speed, 
    • time, 
    • heart rate, 
    • in short, what interests you most in controlling your progress towards your goal
  • Eat without changing your habits 
  • Don’t test anything new
  • Set a second alarm clock
  • Go to bed neither too early nor too late

STEP 4: Race Day

• Breakfast
  • Eat 3 hours before
  • Don’t try anything new
  • Keep it simple: Prioritize sugars (jams, breads, rice, cereals, dried fruits, oilseeds) – avoid fiber
  • Go for a short walk outside beforehand – to check the temperature
  • Is your watch battery 100% charged? If not, you have a second chance
• Before the start 
  • Check your gear 
  • Don’t burden yourself (shorts, t-shirt, socks, shoes, charged watch: are actually sufficient)
  • Get dressed
  • Go to the toilets
  • Do a very small warm-up (20 minutes max)
  • Get into your corral
• The race
  • Respect the strategy
  • Don’t change anything
  • Focus on the pace – look at your watch
  • Drink little but at each aid station if possible
  • Don’t overload yourself with aid station food
  • From the half-marathon mark, then regularly a little bit every 30 minutes
  • Don’t innovate 
  • Get into the FLOW
  • Relax
  • Visualize the emotion at the finish line
  • Visualize your success
• After the race 
  • Don’t forget to turn off your watch
  • Don’t forget to upload this achievement to Strava 
  • Collect your Finisher’s medal
  • Enjoy the refreshments offered by the organization
  • Select what you like from the tables
  • Savor what you have just accomplished

The action of the day, you guessed it? It’s to make your list for Sunday’s marathon. You’ll thank us later…

Lighten your mind! Rest it as you will rest your legs this pre-marathon week… Many things on your mind, with the risk of being overwhelmed by the mass of emotions or losing sight of the achievement that awaits you once you cross the finish line. 

Establishing this To Do List will allow you to clarify your thoughts while establishing a precise program of small actions to accomplish until this victory that awaits you on Sunday.

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