Your race performance can be 90% decided before you even cross the start line. Here’s how.

You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you’re aiming for a new PR or just want to avoid common race day mistakes. We’ll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best.

Stick around for a free training plan and checklist to apply everything we cover today.

• [00:00:05] 17 Race Day Tools, Tactics & Hacks (Overview)
• [00:01:37] Critical Warning Before You Use These Tips

• [00:04:54] Caffeine: How to Use It for Race Performance
• [00:07:35] Race Predictor Test: Know Your Fitness Level
• [00:09:37] Taper: The Right Way to Peak on Race Day
• [00:11:34] Quality Sleep: The Ultimate Legal Performance Enhancer
• [00:13:04] Resistance Band Routine for Strength & Injury Prevention

• [00:15:18] Hydration & Electrolytes: How to Avoid Race Day Dehydration
• [00:18:23] Nutrition: Fueling Your Body for the Best Performance
• [00:21:12] Creatine for Runners: The Science Behind It
• [00:24:17] Tart Cherry Juice: Recovery & Anti-Inflammation Benefits
• [00:26:36] Beetroot Juice: The Endurance-Boosting Supplement
• [00:29:52] Cordyceps Mushrooms: Do They Actually Help Endurance?
• [00:31:47] Spirulina: Antioxidants for Recovery & Longevity
• [00:32:49] Beta-Alanine: A Secret Weapon for Speed & Endurance
• [00:35:22] Acetyl L-Carnitine: Fat Utilization for Distance Runners
• [00:37:00] CBD Oil: Recovery Benefits & Sleep Improvement
• [00:39:05] Bicarbonate (Baking) Soda: A Trick for Shorter Races
• [00:43:40] Sauna: The Science of Heat Training for Performance Gains
• [00:47:54] More Warnings – What to Watch Out for
• [00:49:53] The Finish Line: Consistency & Habit Traps to Avoid

• 📈 Get your free Race Day Toolkit & 1% better Training Guide - dlakecreates.com/racetoolkitfree
• 🎧 Listen, read and learn more about race day tools - dlakecreates.com/racetoolkit
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• Get your KZN Running Singlet Tanks - kznrun.com.au/pages/run-clothingng

Go here to get all of the studies and future learnings

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