The Carbo-load to Success

Real racers will do anything to get ahead of the competition.  So other than show up to your race properly stretched with weeks/months of training behind you, what can you do before toeing the line? 

How about making sure that your energy fuel level is on full! We recommend doing an old-fashioned carbo-load before your Ruckus race; just make sure you do it the right way.

What foods should I eat for a carbo-load?  

So what exactly is the right way?  Just because something has carbohydrates in it, doesn’t make it a solid pre-race snack.  So we don’t advice you to scarf down a big plate of fettuccine alfredo as you get out of your car.  You want to make sure that the foods are easy to digest, otherwise that pasta might come back up in the Mud Garden or one of the other awesome challenges on the course.  And your puke is not a fun or fair obstacle for the other competitors.

Instead, grab a more suitable carb-heavy option, which is great for breakfast before those morning and early afternoon wave times.  Some of these healthy options include oatmeal, pancakes, waffles, yogurt and juice. 

Most carbohydrate research out there is based on performance in half- or full-marathons, whereas Ruckus is just between 2 and 4 miles.  But marathons don’t have fences, swings, ropes, and other energy-consuming hurdles.  So we advise you to prep accordingly, because you will expend just about all of that energy.

Your pre-race meal plan

Let’s plan ahead by a full day to make sure your body is physically and nutritionally prepared for battle.  In addition to the three main meals, competitors should also indulge in a morning and afternoon snack.   As described on RunnersWorld, portions are a key to success. 

For example, breakfast could include 1 bagel with 2 tablespoons of strawberry jam, lunch features 1 large baked potato with ¼ cup salsa and dinner’s main course is 1 chicken burrito with rice, corn salsa and black beans.  Of course, each meal has additional parts, ranging from 8 ounces of orange juice to 1 sourdough roll to 1 2-ounce bag of Swedish Fish.

So follow these helpful hints on pre-race rations and the Ruckus finish line will be there sooner than you thought.  Or don’t listen to us—and you may turn out like this guy.  The choice is yours.

5 Tips for Your Ruckus Pre-race Prep

Ruckus is meant to be a fun and challenging event—it surely will test your mental and physical strength!  But just because it’s challenging, doesn’t mean it isn’t fun! In fact, the design of Ruckus is to be an exhilarating adult playground. We want all of our participants to get the most out of the Ruckus experience. To do so we recommend proper race preparation.  If this is your first Ruckus, take note!

What is proper race prep?

It’s simple.  Race prep is everything you do leading up to Ruckus. If you don’t know where to begin, don’t worry! We’re here to help. We’ve compiled a top 5 list of the most crucial pre-race prep tips that will ensure you’re ready to take on everything the Ruckus course has to offer—including Mt. Ruckmore!

1. Training
Ruckus Kansas City is a couple of months away, so you still have some time to train even if you may not be in Champion’s heat-shape. The Ruckus course encompasses obstacles that test your climbing, crawling, balance, strength, and most of all cardio abilities. Exercises that challenge these are what will get you Ruckus ready. Movements like burpees, pull ups, pushups and lunges don’t require a gym but are just as effective. When paired with running a couple of miles and practicing army crawls, you’ll be Ruckus ready in no time.

2. Nutrition
Your body needs fuel to run, just like a car.  The higher octane the fuel is, the better it will run. Loading up on carbohydrates isn’t for everyone.  In some cases, heavy carbs can slow you down. Protein, however, is essential to everyone—especially those looking to get fit! You’re muscles thrive on protein, so give it to them. Don’t forget to hydrate.  Our bodies are 85% water.  Drink according to your thirst.

3. Relax
Before race day, it’s important to take a day or two off.  Some light stretching and easy jogging can clear your mind and allow your body some recovery time. If you overwork your body, you won’t be able to perform at your best.

4. Wear what works
When it comes time for race day, wear something that is comfortable to you. Experienced RuckStars have suggested pants, gloves to provide grip and old shoes you don’t mind getting dirty. Then again, some other Ruckus-ers have worn costumes!  We’ll leave that up to you.

5. Stretch
Along with eating something light that will provide you with energy and drinking plenty of water, the most important thing you can do on Ruckus race day is stretch. Once you enter the course, you cannot leave, so make sure you are stretched and warmed up before you’re race. This will prevent injury and allow you to perform at your peak.

If you follow these 5 tips, you’ll no doubt be ready to take on everything the Kansas City Ruckus course has in store. The most important thing to remember is to have fun! The Ruckus course is challenging.  Enter with the mindset of having fun first, as long as you give it your best, you’ll be rewarded!

Want more Ruckus tips?  Follow us on Twitter!  @RuckusSports