Rock 'N' Roll Oasis Montreal Event Guide by Competitor Group

25 SEPTEMBER 2016

MONTREAL EVENT GUIDE

WELCOME TO THE START LINE B

ack in 1998, we at the Rock ‘n’ Roll Marathon Series set out to create the next great race in the world. By pure luck, we created a themed event, and by pure luck, the face of the sport has changed. The sport of running has never been more inclusive of everybody’s aspirations as it is today. Whether you are running to lose weight, change your life, set a personal best, or raise massive amounts for charity, everyone is welcome on our roads. Thank you for being a part of the 26th annual running of this incredible event in Montreal! Thank you to the City of Montreal and all of its residents for the continued support, embracing road closures and waking up early to cheer runners past your homes. We take great pride in putting on a world class event for you with a keen focus on every in every element of the participant experience. We hope you have the time of your life running through this beautiful city and that we see you back here for many years to come! Sincerely,

Schedule of Events Friday, 23 September 11:00am – 7:00pm Place Bonaventure, 800, de La Gauchetière West, Montreal

Saturday, 24 September

9:00am – 5:00pm Place Bonaventure, 800, de La Gauchetière West, Montreal

Sunday, 25 September 8:30am Marathon & 1/2 Marathon, 5KM 8:55am 10KM 1:40pm P’tit Marathon 1 km Tel-jeunes

FINISH LINE FESTIVAL PARC LA FONTAINE 11:30am* Opening Act 12:15am* Awards Ceremony 12:40am* Our Lady Peace admission is FREE and open to the Public.

Concert

Entertainment to continue until 3:30pm.

THE COMPETITOR GROUP TEAM

#RNRMTL STATS

66% are female

34% are running their first half marathon

41% are running their first marathon

34% are male

64 Countries will be represented by our runners in our Montreal race.

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

20. 4 STRATEGIES FOR

CONTENTS 2. WELCOME TO THE

START LINE

The team with all the tips

2. SCHEDULE OF EVENTS

Snapshot of your weekend.

22. HOW TO BE THE BEST

12. TIPS FOR RACING IN

THE HEAT

14. MANNERS FOR

KILOMETERS

Be the best race neighbor

8. HEADLINER

16. WHAT TO EAT BEFORE

Celebrate post-race with Our Lady Peace!

10. BANDS ON

COURSE

DEALING WITH RACE DAY JITTERS

YOUAR RACE

How to fuel smart before go-time.

RACE DAY SPECTATOR

Get this in front of your race day cheer section!

24. ENERGY GELS

Power can come in small packages.

26. HYDRATION HAZARDS

What, when & how to do fluids.

30. RACE DAY GEAR CHECKLIST

Read this while you pack!

18. 48 HOURS TO RACE DAY 32. OFFICIAL SPONSORS Get to the start line feeling 100%

& CHARITIES

25 SEPTEMBER

Oasis

oasis.ca 4

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

Come meet our team at the OASIS booth after the race to try our new products.

25 SEPTEMBER

Rock ‘n’ Roll Oasis Montreal Marathon A word from the Government of Québec

The Government of Québec is proud to support the Rock ‘n’ Roll Oasis Montreal Marathon. This family and sports gathering serves to encourage physical activity, while promoting self-betterment and a healthy life style. Sports lovers of all levels take part in this race, criss-crossing the city, with some of its most beautiful attractions close at hand. The competition is also a wonderful party that generates economic spin-offs for the city, while positioning Montreal as a popular destination for running enthusiasts in the global marathon circuit. I wish all participants a really great race!

Martin Coiteux Minister of Municipal Affairs and Land Occupancy Minister of Public Security Minister responsible for the Montréal region

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

The Montréal Marathon has been a success story for more than 25 years. The event attracts local runners as well as competitors from around the world, who come here to share their passion and enthusiasm. Like all Montrealers, I am pleased that this high-profile, well-attended event is held here in the city. The Marathon is an occasion to strengthen Montréal’s position as a cultural metropolis and a city of festivals and major sporting events. My interest in sports is well known, and each year the Marathon reminds us of the importance of living a healthy lifestyle. Regular physical activity helps to preserve and improve health as well as contribute to the vitality of our communities. Good luck to all the participants. On the day of the Marathon, the world belongs to you. Enjoy the competition!

Denis Coderre Maire de Montréal Mayor of Montréal

25 SEPTEMBER

Get ready to ROCK Montréal! We are pleased to present Our Lady Peace as the headliner for the Montréal Rock ‘n’ Roll Oasis Marathon & 1/2 Marathon! After you run the streets of Montréal, celebrate your accomplishment by rocking out to

Our Lady Peace

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

Sunday, 25 September Parc La Fontaine 12:40pm

A run can change everything. And it’s not just you that looks better. Everything looks better. It’s a win-win times infinity.

25 SEPTEMBER

Bands on the Course LOCATION 0 km 1 km 3 km 5 km 6.8 km 7.1 km 7.4 km 8 km 8.8 km 9.3 km 9.5 km 12 km 13 km 14.5 km 16 km 17.6 km 19 km 20 km 21.7 km (24 km) 26.5 km 28.5 km 30.8 km 32.2 km 35 km (38.5 km) 37.2 km 33 km (40.2 km)

SCHEDULE 7:15 - 9:15 am (42K and 21K runners) 8:33 - 9:45 am (42K and 21K runners) 8:40 - 10:05 am (42K and 21K runners) 8:45 - 10:30 am (42K and 21K runners) 8:50 - 10:50 am (42K and 21K runners) 8:50 - 10:55 am (42K and 21K runners) 8:55 - 10:55 am (42K and 21K runners) 8:55 - 11:00 am (42K and 21K runners) 8:55 - 11:05 am (42K and 21K runners) 9:00 - 11:10 am (42K and 21K runners) 9:00 - 11:15 am (42K and 21K runners) 9:05 - 11:45 am (42K and 21K runners) 9:10 am - 12:00 pm (42K and 21K runners) 9:15 am - 12:15 pm (42K and 21K runners) 9:20 am - 12:25 pm (42K and 21K runners) 9:25 am - 12:45 pm (42K and 21K runners) 9:30 am - 1:00 pm (42K and 21K runners) 7:30 - 8:45 am Départ 1 km 9:35 am - 1:15 pm (42K and 21K runners) 9:36 am - 1:00 pm (42K runners) 9:50 am - 1:10 pm (42K runners) 9:58 am - 1:30 pm (42K runners) 10:05 am - 2:00 pm (42K runners) 8:00 - 9:00 am 10K start 10:09 am - 2:10pm (42K runners) 8:35 - 9:10 am (5K runners) 8:53 - 10:40 am (10K runnners) 10:17 am - 3:00 pm (42K runners) 7:45 - 8:45 am 5K start 9:00 - 10:15 am (10K runnners) 10:24 am - 2:50 pm (42K runners) 8:48 - 10:48 am (10K runnners) 10:11 am - 3:15 pm (42K runners)

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

BAND NAME & STYLE Mellow Groove Disco-Top 40 Magik Ride Commercial Rock Les Grillons 50’s 60’s Rock ‘n’ Roll Black Magic Rock ‘n’ Roll Straight Talk70’s 80’s Commercial Rock A capella singers A capellasingers Les DynamicksRetro, Quebec Pop DJ and Dancers A capella singers Les Belles et les Bêtes 70’s Erik Blues Band Blues Bond Girls Top 40 Tuxedo Swing Disco, Ballroom Dance Snooze Band Country Pop Kit Katz 70’s-80’s Rock Flash Band Rock Band 60’s 70’s Rock Air Play Top 40, 90’s Rétro Flash 60’s Retro Pop Off of the Wall Top 40, Disco Forward Motion Commercial Rock My Pleasant Therapy Top 40 Rock Cuban Martinez Latino Band Latin

Francis Gallant Quebec Pop

Random Radio Disco Pop

Top Mania Classic Retro

25 SEPTEMBER

10 Tips for Racing in the Heat Keep these 10 tips in mind and you’ll rock your event even if temperatures soar. BY JESSICA SEBOR | PROVIDED BY WOMEN’S RUNNING

1. Slow down. The most important advice to heed during a hot race is to stay in tune to your body. Your heart, lungs and legs will likely tell you to slow your pace, so listen! Olympic coach Andrew Castor recommends adding 5 to 7 percent to your goal finish time on a warm day. Start out conservatively to ensure you have a happy and healthy day. 2. Start the morning well hydrated. Drink up at breakfast and take fluids (both Gatorade and water) early and often during the race. 3. Consider carrying a bottle. Rock ‘n’ Roll runners will be well supported from start to finish, but a handheld bottle can make it easier to stay hydrated with every step. If you’re feeling good a few miles in, you can always toss it at an aid station.

4. Do a hat trick. One of the best ways to chill out is to wear a cap on race day. This will keep the sun out of your eyes and can act like your portable cooling station. At aid tables, douse the cap in water or stuff it in ice to cool your body off from the top down as you go. 5. Layer on the sunblock. A post-race beverage goes down more smoothly without a side of sunburn! 6. Relax in your hotel room. In the 24-hour pre-race window, stay horizontal as much as possible and soak up that A/C. 7. Be mindful of warning signs. Heat exhaustion can be dangerous. If you feel dizzy, lightheaded or disoriented, stop running. Ask for help from a race volunteer who will help you to a medical tent.

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

8. Carry salt packets. Hydration is important, but so is keeping your salt levels in check as you sweat out those electrolytes. This can play a role in preventing muscle cramps as well. Drinks like Gatorade are another good option to replenish what’s lost in your sweat if you’re not comfortable trying salt packets on race day. 9. Stay positive. If the race gets tough, think happy thoughts. Coach Kastor lends this advice for marathoners: “Make sure you’re choosing positivity. Run the first 20 miles with your head and the last 6 miles with your heart, instinct and desire to get through.” 10. Visualize success. When your entire body starts aching and legs are cramping up, remove yourself from the pain by thinking of the finish. “Imagine yourself putting your hands up in the air at the line,” says Kastor. If you dream it, your body will do it. And remember one thing: You’ve got this! Good luck!

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25 SEPTEMBER

Manners for miles Race-day etiquette can be confusing. Where’s runner-Ann Landers when you need her? Follow these simple rules and everyone on the course will thank you! BY CAITLYN PILKINGTON | PROVIDED BY WOMEN’S RUNNING

1. Do not cut lines at the bathroom. We know it’s tempting, and we know you really, really have to go. But so do thousands of other runners who are racing the start clock as much as you are. If you’re concerned about missing the gun, opt to find porta potties further from the main entrance of the start area; they tend to have shorter lines. If you have a medical condition that calls for a more urgent bathroom stop, we recommend carrying your medical card to races so others know why you need to get to the front ASAP. 2. Stop talking during the National Anthem for obvious reasons. 3. Start in the correct corral. Your corral is based on your predicted finish time. It’s common courtesy to other runners and walkers to start among others of your same pace. If you do want to sneak up to a lower corral number, ask at the Solutions desk at the expo.

4. Pass on the left, stay to the right. If you’re having the best day ever and speeding up, pass runners on the left. If you need to slow down, move to the right to allow others to easily pass. Race starts tend to be crowded for the first mile or so, and sometimes random weaving happens. Always be aware of which side you’re passing and try not to step right in front of another runner as you make your move. 5. Be conscientious of other runners at water stops. If you plan on skipping the water, run straight down the middle and don’t crowd sides where others might be grabbing for a cup. If you plan on grabbing a cup and stopping to sip it, wait until you’re fully out of the station zone to move to the side and slow to a walk. Water stops are a hot spot for bottle necking and runners tripping over each other. To minimize congestion, grab quickly and move to the side past those water station volunteers before slowing down.

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

6. Run through the ﬁnish line. You did it! You made it to the finish, and one of the most congested areas is after you cross the line. Don’t stop right on the line— there are hundreds of runners coming in hot behind you! Keep moving toward the medals and post-race snacks. 7. Don’t shop in the secure zone. Bananas, water, pretzels—the post-race snack bar, as we like to call it, is full of goodies to get those electrolytes and salt levels back up. We like to follow the rule of one—one of each thing for your postrace tummy. There are a lot of other runners who also want to chow down after running, so be courteous toward them by selecting one banana instead of the entire bushel.

LIGHTHOUSE | HCL BRONZE LENS

Color. Clarity. Detail. Maui Jim Ambassador Meb Keflezighi knows first hand the challenges of long distance running. There’s no better feeling than crossing that Rock N Roll finish line. Enhance your view of the race with Maui Jim sunglasses! Stop by the Maui Jim Sunglass Booth at the Rock ‘n’ Roll Expo! www.mauijim.com

Recommended as an effective UV filter for the eyes and surrounding skin.

Meb Keflezighi Maui Jim Ambassador His choice: Lighthouse

MJ-3454-Rock n Roll Event Guide Ad-2016-ENG.indd 1

8/15/16 8:29 PM

25 SEPTEMBER

Nutrition for Long Distance Runners 210 A dialed nutrition plan is a key ingredient to being a long distance runner.

12, December 2015 – If you’ve been logging in dozens of miles a week of running, please go ahead and give yourself a pat on the back! You’ve already done some work and understand the mental and physical benefits of pushing your body to the absolute limits mile after mile. You’ve earned some rest, so take a moment to get comfortable because we’ve got an important topic to cover: NUTRITION! Just as race cars need the right fuel to keep from breaking down, long distance runners need to focus on nutrition to protect from injuries and to keep those legs trotting happily for miles to come! Prevent Dehydration! Drink water!

Proteins To be a lean, mean, long-distance running machine, means getting plenty of protein in your diet! According to Competitor, [Even though] “there seems to be no magic sweet spot of protein intake that every runner has to hit on the nose every day. More important than the amount of protein consumed is the timing of protein intake.” There have been many studies, which found that when protein is consumed right after a workout, muscle repair happens more rapidly.” You also don’t need to start gobbling a ton of protein either! About 15-20 grams of protein per hour of exercise should be enough for those gains.

mark during their training session should ingest 30 to 60 grams of carbs each hour. That’s equal to around 2 energy gummies, or 3-4 packets of energy gels of Glukos.

Water At the top of the list is of course…water. Leonardo da Vinci said it best when he said, “Water is the driving force of all nature”. It’s no question that H2O is an important nutrient we runners depend on. For those long distances, you’ll need to hydrate with around two or three cups of water at least two hours before your run. Fifteen minutes before you leave for your run, it’s also a good practice to drink a full cup too. While running, try practicing the “three ounces per ten minutes rule” to stay hydrated – for example, if you’re running for about an hour, consume at least two cups of water during the run. When you’ve finished, replace every ounce of body weight lost during exercise with one and a half ounces of fluids. We know math is no fun…but practicing this will properly rehydrate your body.

Fiber Fiber-rich foods provide a host of significant health benefits for everybody – not just runners. Even though it’s important to always include fiber in your training diet, it could hurt you if you don’t plan ahead of time. Racing at 8 o’clock in the morning? Definitely stay away from high-fiber foods during the previous night’s dinner and breakfast on race day. Eating too much fiber for breakfast can lead to cramping on race day, or cause other uncomfortable issues.

Eat up! Calories Calories are just a number associated with the amount of fuel that we runners need to burn for training or for racing. Long-distance runners should consume 19 to 21 calories per pound of bodyweight for 1 – 1.5 hours of running or strenuous activity per day. If your training schedule calls for 1.5 – 2 hours of running or strenuous activity per day, 22 to 24 calories per pound of bodyweight need to be consumed. But if you’re stepping up to 2 to 3 hours of running per day, ingest at least 25 to 30 calories per pound of bodyweight.

Carbs Long-distance runners are a die-hard bunch since this group will often exercise for at least an hour at a time. As a result, these runners truly need to focus on carbohydrate intake. Any runner who crosses that 60-minute

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

Remember that all these tips on nutrition for long distance runners including: hydration, carbohydrate management, protein, fiber, as well as total caloric intake will provide the best opportunity for your success. In the long run it will all pay off!

25 SEPTEMBER

Ready, Set, Race! Here’s a checklist of things to do in the 48-hour race countdown to ensure that you get the most out of the hard training you’ve done. BY MATT FITZGERALD | PROVIDED BY COMPETITOR MAGAZINE

48:00 — Do a short, fast workout Your next-to-last workout before a race should be relatively easy, so you’re not fatigued on race morning, but it should include a dash of speed to prime you for competition! For example, run three miles easy, then run 6 x 30-second relaxed sprints. 47:00 — Start carbo-loading Research shows that one day of very high carbohydrate intake (4.5 grams of carbohydrate per pound of body weight) is sufficient to maximize muscle glycogen stores. But you might as well start two days out for good measure. To get the carbs you need, be sure to consume them at every meal (e.g. oatmeal and orange juice for breakfast, noodle soup for lunch and a rice dish for dinner) and supplement with high-carb beverages such as Ensure between meals. 47:00-39:00 — Stay off your feet Avoid spending any unnecessary time on your feet today. The yard work can wait until next weekend! 31:00 — Get a good night’s sleep Getting adequate sleep is critical to endurance performance at all times, but it is never more important than in the final days before a big race. In a recent British study, runners covered 6 percent less distance in a 30-minute time trial after being awake for 30 hours than they ran after a full night’s rest. While that’s a pretty extreme sleep deprivation, even a few lost hours of rest could keep you from reaching your race goal.

22:00 — Do a short, easy workout A short, easy workout is better than none at all the day before a race. It relieves mental and physical tension and keeps the body primed for performance. 21:00-10:00 — Keep carbo-loading Maintain your high-carb diet throughout the last day before you race. Choose familiar foods that have always worked well for your body in the past. Now is not the time to experiment. 20:00 — Get your gear together There’s nothing worse than showing up at a race venue and realizing you forgot something important. To avoid this nightmarish experience, take some time to get all of your gear together now. It’s best to create a race gear checklist that you use for every race. 18:00 — Plan for race morning Minimize hassle by making a concrete plan for race morning that includes a wake-up time, a route to the race venue, a parking site and arrangements to get home after the race. 9:00 — Visualize your race Mental rehearsal, or visualization, is a powerful tool of psychological preparation. After settling into bed, clear your mind and imagine the next morning’s race as vividly as you can. Obviously, you can’t go through the entire course in real time, so focus on critical parts such as the start, challenging hills and so forth. Imagine moving with impeccable form and feeling strong.

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

3:00 — Wake up early Research on the relationship between circadian rhythms and exercise performance suggests that optimal performance is not possible within a couple hours of waking up in the morning. So set an early alarm to give your body plenty of time to get up to speed. Try to climb out of bed at least three hours before the start horn blasts. 2:45 — Eat your pre-race meal Nutrition is more important than sleep on race morning, so it’s also important to wake up in plenty of time to consume and digest a high-carb pre-race breakfast. Aim to consume 75-100 grams of carbohydrate three hours before your race start, or at least 50 grams two hours out. 2:15 — Make sure your gear is ready Before you leave home, go through your gear checklist and your actual gear one last time. Be sure not to forget the small essentials such as sunscreen, race number, etc. 0:30 — Warm up thoroughly Start your warmup about half an hour before your race start. Begin with easy jogging, then do some dynamic stretches such as walking lunges and arm circles, and finish with a few 20- to 30-second bursts at race pace.

CONTAIN THE STINK

CLOTHING MANAGEMENT

VENTILATION

WET / DRY SEPARATION eaglecreek.com

SEPTEMBER 25

4 Strategies for dealing with race day jitters BY YUKI HAYASHI | PROVIDED BY WOMEN’S RUNNING

any runners experience some kind of pre-race stress— butterflies, sweating, shaky hands. But panic symptoms can go beyond normal nerves with a rapid heart rate, shortness of breath, chest pain and dizziness. “A lot of people describe a panic attack as feeling like a heart attack,” says Cindra Kamphoff, director of the Center for Sport and Performance Psychology in Mankato, Minn. If you’ve experienced panic attacks, it’s important to see your doctor. Cognitive behavior therapy (CBT), mindfulness training, even medication can help manage the condition. But if you have a case of the pre-race nerves, there are steps you can take to relieve your jitters before they sabotage your race. Strategy #1: Reframe nervousness. Turn a perceived negative into a positive. “We need a certain amount of excitement to do our best, so butterflies aren’t necessarily bad—it’s how you interpret them,” says Kamphoff.

Do this! Channel the energy for good. She says, “Why think, I’m nervous, I won’t do well today, when ‘good’ nervousness could actually help you?” Tell yourself: I’m so excited to be here. I can’t wait to start!

Boston Marathon qualifier. “Runners negatively compare themselves to others, thinking things like, I don’t look as fit as that runner. That negative self-talk can lead to anxiety,” she explains. Do this! Repeat a powerful affirmation instead.

Strategy #2: Exercise mindfulness. Focused breathing is a mindfulness technique that alleviates anxiety. “A steady tempo of breathing in for four counts and breathing out for four counts works for me,” says Christina Torres, a Honolulu runner who has experienced panic attacks. Focusing on tempo and rhythm are also helpful: “If I go on a run when I feel an attack building, I’ll count every 10 strides or sing along to my playlist,” says the five-time marathoner.

Strategy #4: Stick to your routine. The advice to not try anything new on race day goes for mental preparation too. As for my personal pre–NYC Tri freakout? Once I focused on my transitionarea routine, my pulse slowed. I breathed easy. “I am going to have an awesome race,” I said. And I did.

Do this! Practice soothing exercises like

Do this! Your race routine should cover

counting your breaths—even when you are calm—and then use these exercises when you feel anxiety building.

Strategy #3: Say nice things. As runners, we are notorious for beating ourselves up, says Kamphoff, a three-time

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

“The most effective phrases start with ‘I can’ and ‘I am,’” says Kamphoff. Think: I can run 13.1! I am ready!

nutrition, warm-up, self-talk, mindfulness exercises, even pre-race portapotty visits—a widespread anxiety source for runners, says Porter. Caffeine can promote anxiety, so consider cutting back if this applies to you.

Save Your Adrenaline For The Race BOOK THE VIP MARATHON PACKAGE From pre-race meals, to post-race ice bags and VIP access, the Westin VIP Marathon Package helps you get to the start line stress free. We also offer late checkout so you can relax after your big day.

Book a VIP Marathon Package at westin.com/runwestin 25 SEPTEMBER

How to be the best race day spectator PROVIDED BY WOMEN’S RUNNING

pectators are a huge part of the racing experience- with so many people lining the streets, it is just as important for spectators to prepare for race day as it is for the athletes themselves. We have put together a list of the top tips for spectators to remember that will be sure you give their runner that extra kick they need! Map Out Your Cheer Stops: Just as a runner studies the course map, it is important for spectators to do, as well. Talk with your runner: where on course do they think they will need the most support? Planning ahead so your runner knows where to expect you gives them that added motivation to keep putting one foot in front of the other. Can you be at multiple points on course? Point-to-point courses require some additional planning, but it can be done. Have Supplies For Your Runner: You can never be too prepared. It is always good to have a bag for your runner— complete with clean, dry clothes for the end of the race—for any of those ‘emergency’ needs should they arise on course. Water, shot blocks or Gu, vaseline and band-aids are just a few of the essential items to make sure you have on hand, should your runner miss a water stop or need some quick aid that doesn’t require the on-course medical tent.

Make Sure You’re Seen And Heard: This isn’t like junior high, where your child is embarrassed by your yelling and waving goodbye from the car at school drop-off. Make sure your runner knows you are there! Many spectators will make customized shirts, signs and have plenty of bells or noisemakers so their runner— and the thousands of others out on course—feel love and support on race day. This is a huge accomplishment! Cheer them on in style. Prepare For Photo Ops: You can take great photos of your runner, even with an iPhone. When planning out where you’ll be on course, it is best to let your runner know what side of the road you plan to be on. This will help when passing off supplies or taking photos. For the best chance at great photos, you should try out some test shots on other runners as they pass to get a feel for positioning. Also, wait until your runner fills the frame completely of your camera so they are not too far out of the shot.

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

Designate A Post-Race Meeting Area: The end of the course can be chaotic as runners get their medals, pass through the finisher’s chute and begin to reunite with loved ones. Choose a post-race meeting place in advance in case of spotty cell service and unexpected swarms of people. You meet up safely at the end of the race and can effortlessly head out to celebrate your runner with some fuel in the form of food and drinks!

STM Spectator Tips An animated yet relaxing STM zone will welcome your supporters near Jean-Drapeau station… spread the word to friends and family!

25 SEPTEMBER

5 Things You Need to Know about Energy Gels How They Work:

BY JEFF GAUDETTE | PROVIDED BY COMPETITOR MAGAZINE

our body uses two primary sources of fuel to feed the muscles when you’re running — fat and carbohydrate. Fat is a largely abundant resource, but is broken down into usable energy slowly, making it an ineffective fuel source when running anything faster than 60-70% of your half marathon/marathon pace. Therefore, your body relies on carbohydrate as its primary fuel source when racing. Generally, the faster you run, the greater the percentage of your fuel will come from carbohydrates. The problem with carbohydrate is that we can only store a limited amount in our muscles — even when you load up. Typically, we can store about 90 minutes of muscle glycogen when running at half marathon pace and about 2 hours worth when running at marathon pace. So, if you’re not an elite athlete, you’ll be running out of muscle glycogen long before you cross the finish line. Simply speaking, energy gels are designed to replenish carbohydrate stores that are depleted when running. Why Use Them: Because carbohydrate is stored in both the muscles and the blood, your performance on race day relies on using the glycogen stored in the muscle. For glycogen to make its way to the muscles, it must first be digested, make it’s way through the intestinal wall, and then absorbed by the muscles. This process takes time and isn’t very efficient. However, gels will often “wake you up” in a very noticeable way because our brain only runs on the glucose stored in the blood. As the muscles start to absorb more blood glucose, the brain gets less glucose and starts to get hazy (you’ve probably noticed this feeling on your long runs, or if you’ve gone for a run without eating

enough). Often, a gel will wake you up and help the mind feel energized, but it doesn’t necessarily prevent the bonk in your legs. When Should You Take Them? Like almost every other facet of running, the timing of when you should take your gels is very individual. Each runner absorbs and processes carbohydrates at a different rate — some can feel the effect within three minutes while others might take up to 15 minutes. Therefore, you want to begin taking gels relatively early in the race. By taking the gels early, your body shouldn’t be under great duress and you have a better chance of processing the sugars faster and without stomach issues. I suggest taking your first gel somewhere between 45-60 minutes, depending on how well you generally react to gels in training. Some runners like to take a gel right before the race starts. While there is no problem with this from a physiological standpoint, I find it better to consume a more substantial breakfast, with less simple sugars. This helps you avoid eating nothing but simple sugar for 3-4 hours. How Often Should You Take Them? The speed at which you’re able to digest and process energy gels plays an important roll in how often you want to take them. Because the digestion process will be slowed or halted the further you get into the race, you need to be careful not to overload your stomach. I suggest waiting about 45-60 minutes between gels before taking another one. Most runners should be closer to the 60 minute mark, especially if they have sensitive stomachs. The second reason to wait 45-60 minutes between taking gels is that you don’t want to speed too much simple sugar into your blood stream at once. Remember, the simple sugars

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

from the energy gels will first be absorbed into your blood stream as glucose. The sugar will stay in the blood stream until absorbed by the working muscles or other organs. If you continue to pump sugar into the blood stream, you’ll suffer the same fate as your children if left alone on Halloween — sick from too much sugar. The other aspect to keep in mind is that your digestive track is trainable like most every other part of your body. So, if you eat gels in training, particularly if you do it at set intervals that correlate to when you will take them during the race, your body will learn to keep the digestive track running and you will digest the gel more readily. Important Tips: How to take energy gels if you have stomach problems: Like we’ve discussed, it’s possible that your stomach might shut down during the latter half of the race. If this happens to you and you’ve been unable to take energy gels late in the race, try eating only a small portion of the gel, but in closer intervals. For example, eat 1/4 of the packet every 20 minutes. You’ll still consume the energy you need, but you’ll give your stomach a better chance to properly digest without getting sick. Always take energy gels with water. Always take energy gels with water, never alone and never with a sports drink. Without water, energy gels will take longer to digest and enter the blood stream. If you take an energy gel with a sports drink, you run the risk of ingesting too much simple sugar at once. Taken together, a gel and sports drink could be delivering close to 60 grams of pure sugar — yack!

Plein air, mise en forme et mode sportive.

Tous les mercredis, la section Pause Oxygène inspire les lecteurs actifs, soucieux d’adopter un style de vie sain.

LaPressePlus.ca 25 SEPTEMBER

Stay hydrated on course Parcours Course

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2. Drinking Too Much During the Race Dehydration has negative effects on performance—but you shouldn’t overhydrate either. The human body was not designed to absorb large amounts of fluid during running. The jostling of the stomach that occurs on the run causes GI distress in runners who try to force down drinks—and over-hydrating can be dangerous.

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1. Drinking Too Much Before The Race Some runners think they’re camels. They guzzle water or sports drinks before the start of a race on the assumption that they can store extra water. But the humans are not designed to do this. Any fluid you consume beyond the amount required to attain normal hydration status will only wind up in your bladder, increasing the likelihood of timewasting pit stops. On race morning, drink just enough to satisfy your thirst and don’t drink anything in the last 45 minutes before the gun goes off.

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BY MATT FITZGERALD | PROVIDED BY COMPETITOR MAGAZINE

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25 SEPTEMBRE 2016

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3. Using A Sports Drink You’ve Never Used Before Some runners have cast-iron stomachs and can drink almost anything in races. Others have more sensitive stomachs and find that they tolerate some sports drinks better than others. If you are among the latter group, make sure you try the sports drink available on the course prior to race day. If it upsets your stomach during training, give it another chance or two and see if it doesn’t become more tolerable over time. If familiarization doesn’t help, then carry gel packets during the race and use them to get the carbs and electrolytes you need. 4. Using Caffeine Without A Prior Caffeine Fast Caffeine boosts endurance performance by affecting brain chemistry in a way that lowers perceived exertion, or how hard it feels to run at a given pace. But it only works in those who are non-habituated to caffeine. If you’re a regular coffee drinker or user of caffeine in other forms, you must go caffeine-free for at least a week before a race to enjoy the performance-enhancing effect of taking caffeine on race morning.

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

5. Drinking In Races That Last Less Than An Hour Studies have shown that consuming fluid during race-type efforts does not enhance performance unless the effort lasts longer than about an hour, and in some cases the threshold is as high as 90 minutes. If you’re thirsty, of course, have a beverage! If you’re not, don’t sweat it and skip the aid station.

THE ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF MARATHON IS PROUD TO SUPPORT TEL-JEUNES SINCE 2002.

Created respectively in 1981 and 1991, LigneParents and Tel-jeunes are free and confidential intervention services. They are available at any time by professional speakers to all young people and parents of Quebec. Established in 2010, Tel-jeunes Foundation’s mission is to financially support the Tel-jeunes and LigneParents services to ensure sustainability. Children should never feel lonely. 25 SEPTEMBER

ard workouts should make you a better runner. But if you disregard proper recovery, intense efforts have the opposite effect. Instead of faster times at your next event, you end up with tired legs on their way to injury. “After a challenging running effort, your muscles develop microtears,” explains Christine Hinton, a running coach based in Maryland. “This damage can be a good thing, because as they heal they become stronger—but initially, the muscles are weaker from the effort.” Hinton says it all comes down to what you do in the all-important postworkout window. Nurture the muscles and they’ll heal properly; ignore them and they’ll remain inflamed. Not sure how to treat your body after crossing the finish line? Never fear! Just follow this cheat sheet to treat yourself right after every tough run. What to do after. . .

5 Minutes: Walk it Out It’s hard not to be tempted to drop to the ground once your workout is finally over, but the best thing to do is to keep walking. If you stop and sit, your muscles will cramp, which will make you feel stiff later, explains Leigh-Ann Plack, physical therapist at the New York Hospital for Special Surgery. Walk (or jog slowly) for 10 minutes to keep the blood flowing. 10 Minutes: Refuel + Rehydrate Even if you’re not hungry, it’s crucial to get something in your stomach. John L. Ivy, professor of kinesiology at the University of Texas, recommends consuming both carbs and protein post-workout. “This is very important as it will reduce muscle soreness and bring about a faster training adaptation,” he says. Eat a small meal that has a 3:1 ratio of carbs-to-protein—think a peanut butter sandwich or a fruit and yogurt smoothie. Wash it down with plenty of water to prevent dehydration.

Rules for Your Race Recovery BY STEPHANIE CAJIGAL | PROVIDED BY WOMEN’S RUNNING

30 Minutes: Get Dry Change out of your wet clothes and dress for warmth. If you’re at a race, grab a space blanket to avoid a rapid drop in body temperature. Plack explains, “If you get too cold too quickly hypothermic symptoms can develop like shivering, stumbling, confusion.” 45 Minutes: Stretch Now is the time to start stretching— gently. Perform stretches that feel good (not painful). Make sure to target all big muscles groups (hips, hamstrings and quads), as well as any areas that have caused you discomfort in the past. 90 Minutes: Take an Icy Bath Plack recommends stepping into a bath for 10 minutes to decrease muscle inflammation. While this is often called an “ice bath,” you don’t need to use actual ice cubes. Simply fill your tub with cold water (54 to 60 degrees). Avoid hot tubs or saunas as heat will increase the inflammation that’s making you feel achy. 2 Hours: Power With Protein Now that your stomach has settled, enjoy a full meal. But forget that big bowl of pasta— your body needs protein in order to repair tissue damage. An ideal post-workout meal includes 10 to 20 grams of the musclebuilding nutrient. Runners over 40 should shoot for the higher end of this range as age affects the body’s ability to stimulate protein synthesis without fuel.

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

1 Day: Rest Avoid vigorous exercise the day after a hard effort. Especially if you raced or performed a very tough run, take the day to rest completely. The most strenuous thing you should do is stretch. “When you ask your muscles to work hard, they will potentially break down a bit and tell you ‘I’m sore and hurt,’” Plack says. “Make sure your muscles are relaxed and you are getting enough rest to allow your body to heal itself.” 2 Days: Get Hands-On At this point, your muscles will start to feel less tender. Treat yourself with a massage to encourage drainage of waste products within the muscles that can cause spasms and soreness. Another option is to perform a DIY rub-down using a foam roller or massage stick. 3-4 Days: Recover Actively How long you choose to take off before starting to run again depends on the intensity of the workout or race as well as your goals and fitness level. In the meantime, light cross training will improve blood flow and reduce soreness. Ease your body back into exercise with low-impact workouts like yoga, easy cycling, walking or swimming. When you are finally ready to run, go slow, keep the distance short and opt for soft surfaces like a trail or track.

SIMPLE CREAMY NEW ON-THE-GO

POUCH

25 SEPTEMBER

Musts: Race bib & timing chip (TIP: Put these on your race day shirt and shoes the night before!) Race-day outfit & shoes Watch (if you use one) Fuel (gels, chews, etc.) Wallet (ID, credit card, cash, insurance card)

MTL

Maybes: Print out pre-race instructions Anti-chafe lotion Sunscreen Visor/cap Sunglasses Headphones/music players Fuel belt Safety pins Bandages Wipes Hand sanitizer Extra hair tie Throwaway clothes for start line Outfit to change into post-race Mat or blanket Massage tool

Your race day checklist to ROCK Montreal! BY: JESSIE SEBOR

e have all been there: You show up to the start line of a race and go to pin your bib on your shirt…but realize you’re out of safety pins. The whirlwind that is race morning is familiar to anyone who has ever toed a starting line and it is easy to forget your anti-chafe lotion or fuel belt if you aren’t careful. So what can you do to make sure you don’t show up at Gear Check after your Rock ‘n’ Roll finish, soaked in your own sweat, only to realize you forgot dry clothes to throw on? Make a list so the pre-race jitters don’t lead you to leave your bib on the kitchen table.

ROCK N ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON

MESSAGE FROM THE MAYOR

There’s no question about it—the Rock’n’Roll Oasis Marathon is a world-class event, and Ville de Longueuil is honoured to be along for the ride! Over 20,000 participants will converge on Longueuil and I couldn’t be prouder to welcome them to our city. This event fits in perfectly with our Plan de mobilité active and our new Politique en saines habitudes de vie, which aim to get local stakeholders on board with encouraging residents to adopt healthy habits and with taking concrete steps toward fostering an active lifestyle. Having hosted the first Marathon SSQ de Longueuil last spring as the flagship event of our Politique en saines habitudes de vie, I can admire the tenacity of participants in a major event such as the Marathon de Montréal. It’s amazing to see so many runners—beginners and experts, young and old—cover so much distance on foot, a passion I share as a fellow runner. Obviously, this event would not be possible without our dedicated volunteers and organizing committee. Thank you for your support, which is key to making the Marathon a success year after year. Long live our partnership! Have a great marathon!

Mayor of Longueuil Minister responsible for the Montréal region

25 SEPTEMBER

Thank you to our sponsors!

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