What recommendations (fact-based, if possible) do you have for pre-race to ensure optimal performance? Warm up is a given so no need to mention that. But what about nutrition, hydration, rest, etc. ...
I'm looking for suggestions for a 60-90 minute session, complete with exercises, sets, weight, rep, etc. My primary goal is to build speed for 5k trail races.
My cross team strongly promotes loading on carbohydrates the night before our 5k meets. I understand that carbo-loading is great before a marathon, where endurance is very important, but, with a 5k ...