CIM Relay Race Prep
Race Details
 California International Marathon - Sunday, December 4th; 7:00 am start time
 For all race details please check out the CIM relay webpage
Packet Pick Up
 Pick up your race packet at the Sacramento Convention Center
o Friday, December 2nd from 12 noon – 6 pm; Saturday, December 3rd from 9 am – 5 pm.
 For Relay Packet pick-up please proceed to the relay packet area at the CIM expo.
 Only one team member needs to be present to pick up the packet for the entire team. You do NOT
need to have an authorization form for the rest of your team.
 For more information you can visit the CIM Health and Fitness Expo website.
Week of
 Eat healthy meals throughout the week.
o Good carbohydrates; whole grains, legumes, fruits and vegetables; proteins are important, too.
 Drink plenty of water and electrolyte drinks.
 Take your workouts fairly easy; stay off your feet on Friday and Saturday
 Get plenty of rest and sleep (but don’t drastically change your sleep habits)
 Finalize your goal for the race.
 Based on your goal, decide on your strategy for the race
 Massage and roll out before
The Day Before
 Eat three well balanced meals, and drink plenty of water and electrolytes all day
 Rest, take it easy, relax
 Visualize the race one last time and then put it away – you are ready!
The Night Before
 Lay out your clothes, pin bib number to shirt or shorts
 Make sure you have the gels or other fueling food ready for the race; Run Guard, water bottle, etc.
 Eat a healthy dinner
 Set your alarm (maybe two alarms) and go to bed
The Morning of
 Wake up early enough to stay relaxed – get dressed, eat, go to the bathroom, etc
 Eat your planned breakfast
 Double check fueling items and review pace plan
 If you are doing the first leg of the relay arrive to start line no later than 6 am
CIM Relay Race Prep
Clothing
 Avoid overdressing! Check forecast for entire morning
 Know Your Body Type:
o Do you get warm fast or are you always cold?
o Have a plan for shedding gear
o Dress as if it is 20 degrees warmer- this is what it will feel like once you get moving
o A good rule of thumb is to always start the race cold; you will warm up quickly.
Timing Chip, Bib Number and Pacers
 Bib Number
o Pin it to the front of your shirt or shorts; this identifies relayers from full marathons and helps
photographers identify you.
The Course
 To familiarize yourself with the course check out the course map.
 Fast course with a “net” drop in elevation; Net drop means an average;
 Course has rolling hills more or less throughout
 There are 17 aid stations. Each will have water, Nuun, medical supplies, and porta-potties. You can find
these locations on the link provided above.
 GU Energy Gel, fruit, and small baked goods will be provided at miles 3 ,6, 11 and 15
 Check out this map for relay exchange points and road closures.
Relay Tips
 Estimate each team members relay time and get to each relay exchange early.
 All members should carry a phone in case of emergency.
 Create designated meeting points for drop off and pickup.
 Be visible- funny hats/signs, anything that will make you stand out in the crowd.
 Keep your eyes peeled for your team mate early and be ready to get moving when you see them.
 Decide on a meeting point at the Finish Line and give yourself to enjoy all the festivities!
 All runners/walkers will receive a race medal. Relay finishers will receive their medal at the end of their relay
leg.
Arrival to Relay Exchange Points
 CIM provides buses from a variety of locations in Sacramento for all relay participants.
 Please check the Relay Transportation Information from the CIM web page for information on your
specific leg.
Waiting for Race
 10–15 minutes of light jogging & light stretching starting 20-30 minutes before race.
 Restrooms: Get in line, go, get in line again, go – this is normal
CIM Relay Race Prep
Fueling Strategy
 What are you eating/drinking and when will you drink it?
o Write it down; Set a timer on your watch to remind you; Commit it to memory
 Are you carrying everything? Is someone meeting you on course? Are you relying on aid stations?
 Execute your fueling plan!
Race Strategy
 Understand the course.
 Be realistic and execute your race plan
Race Day Words of Wisdom
 Have a SMART goal
 Better too slow than too fast at the start
 Cannot make the time up in one mile
 Be the hunter not the hunted
 Run the shortest possible course (take the tangents)
Post-Race
 Race results will be posted near the finish line and online on Sunday night at www.runcim.org
Race Day Psychology
 Relay team members should be familiar with the course and stick to your team’s race plan
 Welcome the challenge & hurdle the wall
 Distract your mind and concentrate on proper form, breathing, the scenery, etc
 Expect fluctuations in the way you feel
 Find runners in the field who you can catch and/or find spots along the course and run to them.
EXECUTE PLAN – PROPER PACING and PROPER FUELING