<p>Most runners overcomplicate race preparation when the fastest times come from ridiculously simple tweaks anyone can master.</p><p>Looking to shave seconds or even minutes off your next race time without overhauling your entire training plan? I'm breaking down the most immediate, science-backed performance hacks that you can implement right now - from strategic caffeine timing and proper tapering protocols to game-changing supplements like sodium bicarbonate that can buffer lactate buildup. These aren't complicated multi-month strategies; they're simple tweaks to your race day preparation, nutrition timing, and warm-up routine that can deliver measurable results at your very next event. Whether you're chasing a 5K PR or tackling your first marathon, I'll show you exactly how to cherry-pick the most effective quick wins without adding complexity to your training, so you can finally break through those stubborn time barriers that have been holding you back.</p><p></p><h2>Key Takeaways</h2><ol><li><strong>Small tweaks lead to faster times.</strong> Simple tools like caffeine, baking soda, and glute activation can help runners improve performance without overhauling their training plans.</li><li><strong>Preparation goes beyond miles.</strong> Proper tapering, balanced nutrition, hydration, and electrolytes are just as crucial as the workouts themselves.</li><li><strong>Test and adjust before race day.</strong> Every runner is different, so it's important to experiment with strategies during training to find what works best for the body.</li></ol><h2></h2><h2>Timestamps</h2><ul><li>[00:20] What You'll Learn</li><li>[00:42] Caffeine</li><li>[02:12] Proper Taper</li><li>[04:09] Resistance Band</li><li>[05:57] Use This Free Plan To Race 1% Better</li><li>[06:54] Hydration and Electrolytes</li><li>[09:58] Diet & Nutrition</li><li>[12:47] Bicarb/Baking Soda</li></ul><h2></h2><h2>Links & Learnings</h2><ul><li>📈 Get your free 8-week guide to Racing 1% smarter with small weekly tweaks here - <a href="https://dlakecreates.com/racetoolkitfree" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/racetoolkitfree</a></li><li>🎧 Listen, read and learn more here <a href="https://dlakecreates.com/racetools3simple" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/racetools3simple</a></li><li>Get all 17 race day tools in the kit here - <a href="https://dlakecreates.com/racetoolkit" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/racetoolkit</a></li><li>Caffeine on Runners - <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2854104/" rel="noopener noreferrer" target="_blank">https://pmc.ncbi.nlm.nih.gov/articles/PMC2854104/</a></li><li>Race Predictor Test - <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11495242/" rel="noopener noreferrer" target="_blank">https://pmc.ncbi.nlm.nih.gov/articles/PMC11495242/</a></li><li>DLake on Instagram – <a href="https://instagram.com/dlakecreates" rel="noopener noreferrer" target="_blank">https://instagram.com/dlakecreates</a></li><li>DLake on Strava – <a href="https://www.strava.com/athletes/120507" rel="noopener noreferrer" target="_blank">https://www.strava.com/athletes/120507</a></li></ul><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

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