The Be Fierce & Tri Podcast

Race-day nerves and butterflies are normal

The 5K is a warm-up, not a test

Conditions may be humid, foggy, or unpredictable — adjust calmly

Ignore comparison and other runners’ bravado

If a mile feels hard, manage this mile only

Adjust pace early if needed — pulling back is smart execution

Stopping too long often makes restarting harder

Run your race, in your body, at your effort

Trust yourself — you did the work

If you are training for a ...

• Shakeout runs should be very easy and optional
• Carb loading is complete — keep food light and familiar
• Avoid excessive hydration to reduce GI and electrolyte issues
• Stay off social media forums on race eve
• Lay out gear once and stop touching it
• Limit walking and standing as much as practical
• Expect imperfect sleep — it will not derail your race
• Set one execution intention (not a pace or time goal)

If you are training for a Triath...

Takeaways

Recovery is crucial between races in the Dopey Challenge.

Hydration and nutrition play a key role in performance.

Stretching before the race can alleviate soreness.

Plan your race day routine to include familiar foods.

Pacing should start easy to avoid early fatigue.

Be mindful of cumulative fatigue from walking in the parks.

Stick to your nutrition plan during the marathon.

Listen to your body and adjust as needed during the ra...

Takeaways

You need to have discipline during race weekends.

The 10K is crucial for setting up the half marathon.

It's important to feel controlled during the races.

Starting slow and finishing strong is a proven technique.

Running the tangents can save distance during the race.

Recovery is essential after the 10K and before the half marathon.

Drink electrolytes and feed your body for recovery.

Stretching helps prevent injuries and aids re...

Takeaways

There are only four days left until the first start line.

The 5K is an interesting event for Dopey participants.

Get some glycogen into your body before the race.

Treat the 5K more like a fun run than a race.

You should have plenty of time to stop at all the characters.

The finish line is quite a distance from the exit area.

The weather is looking nice for the marathon weekend.

Consider grabbing a cup of coffee at the food truck...

Takeaways

The Marathon Weekend Expo is a highly anticipated event.

Participants often feel nervous as the race approaches.

The Expo is a mix of excitement and exhaustion.

It's easy to overspend at the Expo without a plan.

Trying on race shirts is crucial due to sizing changes.

Transportation during race weekend can be tricky.

Hydration is essential during the busy Expo days.

Building a community is a key part of the experience.

Planning yo...

takeaways

• Carb loading is about supporting energy systems, not overeating.
• Muscle glycogen is crucial for sustained performance in endurance events.
• Avoid unfamiliar foods during carb loading to prevent digestive issues.
• Hydration should be balanced; overhydration can be harmful.
• Carb loading should be gradual and familiar to the athlete's diet.
• Don't compare your carb loading strategy to others; find what works for you.
• It's importan...

takeaways

• Packing early reduces decision-making later on.
• Travel logistics are crucial for a smooth race experience.
• Weather can change unexpectedly, so be prepared.
• Race day nutrition is vital for performance.
• Managing race day anxiety is key to success.
• Bring extra gear for different weather conditions.
• Don't forget essential items like ID for race check-in.
• Plan your nutrition strategy based on race duration.
• Pack light to avoid unne...

takeaways

• Race week should feel easy and unimpressive.
• Tapering is different from race prep; both are essential.
• Hard efforts in the week leading to a race can hinder performance.
• Check-in runs are meant to keep your body moving, not to test limits.
• Acclimating to race conditions is crucial for performance.
• Confidence is key; focus on feeling prepared rather than fast.
• Hydration strategies should be adjusted based on weather condition...

takeaways

• Protect your energy like it's a race resource.
• Focus on lower intensity workouts during taper.
• Planning a racecation involves logistics and meal planning.
• Recovery is crucial between races, especially after a half marathon.
• Avoid over-scheduling during race week to prevent burnout.
• Emotional stress can impact performance; manage it wisely.
• Tapering allows your body to absorb training and recover.
• Resting and feeling bored dur...

takeaways

• Most race weekend stress is related to logistics, not running.
• Confirm your travel details well in advance.
• Arrive early to pick up your race bib.
• Be prepared for unpredictable weather conditions.
• Decide on your race shoes ahead of time.
• Have a hydration and nutrition plan ready.
• Reduce last-minute decisions to conserve energy.
• Plan your transportation to the race start carefully.
• Pack essential items in your carry-on bag.
• Logi...

Takeaways

This is not the time to change anything.

Stick to familiar foods leading up to the race.

Hydration is crucial; don't overdo it.

Carb loading should happen in the 48 hours before a race.

Boring nutrition is effective and safe.

Consistency in diet supports training and recovery.

Travel can affect appetite; be mindful of changes.

Avoid drastic dietary changes right before a race.

Listen to your body and its needs during training.

Kee...

Takeaways

The final two weeks are about protecting your body.

Tapering is a shift in training focus.

Maintain regular running but reduce intensity.

Avoid adding test workouts before the race.

Control is key for athletes to avoid injury.

Confidence comes from the training you've done.

Being undertrained but healthy is better than exhausted.

Shift your mindset to focus on race day readiness.

Consistency and discipline are crucial in the fina...

Takeaways

• Tapering is essential for recovery before a race.
• Feeling uncomfortable during tapering is normal.
• Your body needs time to absorb training gains.
• Mental challenges arise when workouts decrease.
• Injury prevention is crucial during tapering.
• Workouts should still be done, but with less intensity.
• It's important to listen to your body during tapering.
• Recovery can feel worse before it gets better.
• Trust the process and stick to y...

Takeaways

You are ready, even if you don't feel like it.

Your main jobs are to recover and stay healthy.

Tapering is essential but can be mentally challenging.

Nervousness before a race is normal and healthy.

Trust the training process you've followed.

Self-doubt is common as race day approaches.

Perfection in training is unattainable; focus on progress.

One bad run won't define your overall training.

It's about time on feet, not just dist...

• Imposter syndrome is common among runners.
• The Dopey Challenge includes a 5K, 10K, half marathon, and full marathon.
• Disney races attract a large number of participants.
• The expo experience is a highlight for many runners.
• Merchandise at Disney races can be expensive but is highly sought after.
• Recovery is crucial, especially after multiple races.
• Navigating the course effectively can impact race times.
• Character stops can add distanc...

• Setting clear goals is essential for race selection.
• Not every race needs to be an A race; some can be training opportunities.
• Logistics play a crucial role in race day success.
• Costs have increased for race entries and travel post-COVID.
• Finding joy in racing is important for long-term participation.
• Understanding course profiles can help in selecting the right race.
• Spectator logistics can impact the athlete's experience.
• Traveling ...

Coaching should consider the athlete's entire life.

The off-season is about maintenance, not complete rest.

Setting realistic goals is crucial for motivation.

Nutrition plays a vital role in performance.

Strength training should be prioritized in the off-season.

Mindset can significantly impact race outcomes.

Consult your coach if training becomes unenjoyable.

Practice transitions to improve race efficiency.

Injuries should be addressed pr...

Key Takeaways

The camaraderie among runners enhances the race experience.

Character photo ops are a highlight of Disney races.

Registration can be stressful, especially for families.

The 5K is often seen as a fun run, attracting families and casual runners.

Training for races varies significantly among participants.

The community aspect of Run Disney fosters friendships and support.

Nutrition plays a crucial role in race performance.

The i...