V&B Athletic® - Endurance Specialists
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07August

Tips to getting the most out of your City to Surf

How to enjoy one of Australia's most popular road running events and the fifth largest running event in the world!

Exercising outdoors is cheap and accessible to all.

(Taken from an article that was written for and first appeared in the July 2018 edition of Pace Athletic Magazine)

Heartbreak Hill

A lot of people focus on the infamous section of the race which starts approximately 6km into the course from the Rose Bay shops and then rises about 75m over the next 2km with an average grade of approx. 3-4%, otherwise known as “Heartbreak Hill”. In reality, it’s not the gradient that affects most runners but the fact it’s the third climb in the race and by the time you’ve reached the top you’re past the halfway point of the course.  Running is very much a mental game - if you've made this into a big thing in your head in the lead-up, it will impact you much more significantly on the day.

The key is to pace yourself! By shortening your stride and maintaining a fast cadence or turnover of your feet, you’ll keep the intensity to a moderate level and be able to maintain good momentum. Halfway up it flattens out into a steady, gentle incline. So get through the first half and then pick up your speed again when you pass the Anglican church on the left.

Don’t forget to hydrate

Don't just wing it on race day! That means being properly hydrated in the days leading up to the race and not just downing that bottle of electrolytes at the start line. As a general rule, men should aim to drink 2.5 litres of water each day and women roughly 2 litres. Avoid consuming a huge amount of water right before the race as it will leave your stomach feeling full, bloated and nauseous. This will also prevent the need to take that mid-race toilet break. During the race, you need to stay hydrated but you’re worried those drink stations will slow you down. To minimise this, avoid the area at the start of the station. This is where most of the crowd will head first and it becomes the most congested. Instead, skirt around the mass of people and grab a drink from the far end of the drink station.

Know your fuel

Test this as part of your training sessions to find what works best for you and decide in advance what you plan to eat before and during the race. As the golden rule states "Don't try anything new on Race Day". If you’re going to use gels or energy supplements on the day make sure you train with them first and don’t change the type or the flavour you’re going to use on race day. Introducing something new on the day can upset your stomach and the last thing you want is a “gut bomb” while you’re running.

Generally, 14km doesn’t really warrant much in the way of energy gels anyway. Start the day with a good breakfast (ideally at least 2-3 hours before you expect to start running) of some natural yoghurt, oats and fruit or multigrain toast with banana and honey and you’ll have plenty of fuel to get you across that finish line.

Stay warm on the start line

Wear old clothes that you don’t mind donating to charity, such as that old jumper that’s been hiding at the back of your wardrobe, and then toss it once the gun goes being sure to get it out to the sides of your start group so people don't trip over it! All discarded clothing is collected and distributed to charity so you’re staying warm and doing a good thing for those less fortunate.

Start slow and keep it steady

It's easy to get caught up in the excitement and go out too hard. Unless you are right at the front of your group, just relax! Remember you have a journey ahead of you so try starting at a steady pace. Try and run the most direct line possible. This can be difficult depending on what wave you start in, but try to hug the bends, cut off the corners of wide sections and avoid wasting energy on useless metres by weaving constantly through the crowd, otherwise you could end up doing a lot more than 14km! If you run at a good tempo you should notice the crowd start to thin as you progress and you can then adjust to a more direct race line.

Above all else have fun!

Don’t forget to look around and enjoy the atmosphere. While you’re going to push yourself a little harder on race day, it’s not supposed to be torture! The course provides some amazing views of Sydney with an amazing party feel the whole way down to Bondi. Cheering spectators, balcony parties, DJs and bands line the route and fellow participants dressed in ridiculous costumes will be cheering you on. If things get a little tough, fall into stride with someone, ask how they're travelling and enjoy yourself!

Key POI (points of interest)

  • When you hit the William St tunnel, take the opportunity to look back, the sight is amazing.
  • Once in the tunnel, the noise of the footsteps and the calls from the thousands of runners is one of the highlights of the run.
  • The band cranking out Rock Anthems on the awning of the Golden Sheaf Hotel. Last year it was Tim Rogers and You Am I!
  • Look out for the blue Smurfs camped out around 4km from the start line.  If you want to finish the race don't accept the beers they might be offering you though!
  • Cruising down to Bondi through kilometre 13 is an absolute dream and can be your fastest kilometre even if you are exhausted.

Be the reason someone else smiles today!

Written by Jase Cronshaw, Posted in General Fitness, Running

About the Author

Jase Cronshaw

Jase Cronshaw

As one of V&B Athletic's co-owners and coaches, Jase is an experienced endurance athlete who is actively involved in health and fitness initiatives within the local community. He hosts Rozelle Run Club every Wednesday night together with Pace Athletic Rozelle and Balmain Sports Medicine, a free weekly run club helping people discover the same enjoyment he gets from running. When he isn't running Jase likes to get on the tools and renovate or spend time landscaping his garden on the South Coast of NSW. Otherwise he can be found procrastinating over his next masterpiece with a number of art works "in the pipeline".