When it comes right down to it, no one really likes to talk about money. I’ve known many a team captain who has chosen to eat expenses for the team rather than have the uncomfortable conversation with a team member who hasn’t paid up. No one wants to be the “bad guy” bill collector, but being stuck with the bill isn’t any more fun. What’s a team captain to do?
The best solution I have seen so far is to establish some team rules and stick to them. This is what those rules might look like.
1. Establish a separate bank account for the team’s expenses. If you have a team that regularly competes in a certain relay, you can use the same account from year to year. All money for the team comes in and out of the account so that you know exactly where you stand.
2. Team members are not officially on the roster until they have paid their initial portion. The initial portion should be more than just the cost of registration – build in some of the basic expenses like gas and van rental. Account for as many of the expenses as you can. Be clear that there may or will be additional costs once all of the logistics are figured out. The good thing about asking for money up front is that the team member is now financially committed to the race. Dropping out at the last minute becomes not only a personal decision but also a financial one. You’d be surprised how solid your team can be when their money is already in! Let people know that the first 12 to commit their money are the ones that get to run. At first, it may be hard to find 12, but over time, those spots can become coveted. This will eventually work in your favor.
3. State clearly that if a person decides to drop out of the relay, they will not have their money refunded until a replacement is found who has paid. It sounds harsh, but they will be much more motivated to find a replacement for themselves if this is the case. You can also set a deadline that once race time is less than two weeks away, the money is forfeited to the team. It is much easier to find a last minute replacement who doesn’t have to pay the team fee.
4. Have people who want to be reimbursed for expenses turn in receipts within a week or two of the finish of the race so that money can be collected from the team right away. If you are coming back the next year, you can also give those people who have expenses the option of using it as a credit towards the next year’s entry.
Finally, be honest with your team if you have expenses that you’ve covered and haven’t been paid for. Just because you are the team captain doesn’t mean you have to pay for everything! If you have a team member who just isn’t paying, the rest of your team may be willing to help you out. Happy relaying!
Figuring out what to bring to eat on a relay can be quite nervewracking. It’s so hard to predict what is going to sound good at 2 am when you need to run in an hour that I often find myself packing up just about anything that I can find – from almonds to red vines to iced circus cookies and all flavors in between. I have learned that using a food plan like this one can be helpful to avoid overpacking and making sure I have enough calories to cover what I’ll need during the race.
But in my quest to learn more about peak performance, I wanted to find out what a proper nutrition plan might look like. Which mix of recovery drinks or foods would give me maximum benefit, and what kinds of foods should I be eating between legs?
I decided to ask the folks at First Endurance for some help. First Endurance makes high quality nutrition products for triathletes, cyclists, runners and other endurance athletes, including Ultragen recovery drink. I have heard that Ultragen tastes really yummy, though I haven’t had the chance to taste it, so I have been curious about their product line for some time. They also make the EFS liquid shot, which has both carbs and a good dose of electrolytes in it. I felt confident that I would get good information from these folks.
I wasn’t disappointed. This is what co-founder of First Endurance, Robert Kunz, had to say about optimal recovery nutrition:
The key is to use glycemic index to fuel and recover properly. High glycemic during and immediately following, and low glycemic the rest of the time. So, EFS drinks or liquid shot while running. When you finish a leg have one serving of Ultragen w/water,..then wait at least 15 minutes. The rest of the time focus on low glycemic foods that help stabilize blood sugar..this means graze on whole grains, fruits, veggies, nuts, healthy fats and healthy proteins.
Obviously, my red vine and chili cheese frito recovery plan hasn’t been optimal.
Even if we don’t have First Endurance products at home (or don’t have time to ship them before race day), the information he provides is sound and can be applied to those things we may already have. High glycemic foods to fuel us while we are running – a GU shot, shot blocks, red vines (!) – as well as plenty of liquids with electrolytes, especially when running at altitude. Right after the run, more electrolytes, liquid and high-glycemic foods to restore glycogen reserves, including some protein. The Ultragen recovery drink has everything you need for optimal recovery; after drinking, you would want to wait about 30 minutes to eat regular food to give the ingredients the chance to be absorbed. Another favorite recovery drink – chocolate milk, which has the right mix of carbs, protein and sugars to get you back on track.
Later, you will want to eat foods that are low on the glycemic index – lean meats, veggies, yogurt, whole grain pastas. Bananas are actually middle of the road on the index – apples and grapes are a bit lower. Nuts are a great choice for snacking, as are carrots and celery with peanut butter. In fact, a jar of peanut butter can be a great addition to your food supply. And don’t forget to keep hydrating – you don’t want to go crazy, but you also don’t want to make the mistake of not taking in enough throughout your rest times. I made that mistake last year, and it isn’t pretty.
If you have questions about race nutrition, I highly recommend you check out the First Endurance Ning network. The folks there are quick to answer questions, and there is so much collective information on nutrition and performance that you are sure to learn something new. In the meantime, I’m going to be tweaking my eating plans for my upcoming relays.
I’ve been working on a post about relay race nutrition – you know, finding the right mix of carbs and protein to help you perform your best. But sometimes, it isn’t what is good for us that really makes us stand up and say “wow!”. I want to hear about the favorite thing you’ve ever eaten after a race or a relay leg – if you have a recipe to share, even better. Okay, go!
I’ve mentioned it before, but I may be on the most organized relay team on the planet. These ladies have been walking together for YEARS…I think they are up to 12 years together, so as a result, they have developed some great traditions that help add to the party atmosphere. They are easy ideas that you can implement with very little effort.
One of my favorite traditions is the unveiling of the “quotes” from each van. If you have done a relay before, you know that at least half of the fun is sharing the stories of the silly situations you get in to when running through the night. During the course of the relay race, the team jots down some of the funny things that crack the team up during the course of the event. We keep paper up in the front of the van for this purpose, but you could also have a small notebook that passes along with the clipboard. It’s amazing what the team will find funny at 3 am, but what’s even better is the final reading at the beer garden.
We all gather around, drink in hand, and one by one the quotes are read and explained. It’s a great way to share what happened along the way with the other van, and we enjoy a lot of laughs as we relive the crazy moments that went in to that year’s race. After we are done, one team member collects all of the quotes and saves them for the team meeting we always have the night before the race. (If this does happen, it’s often even funnier as we try to remember what in the world we were talking about!) These quotes and stories could also be used in a team video.
It’s really a simple way to record the highs and lows of the team’s race experience, and it is a fun way to relive the adventure in the comfort of the finish line. I recommend you give it a try at your next relay.
The Philippines will be the newest venue for an overnight relay adventure as the Epic Relay has been announced for June 12-13, 2010. This 250k race (approximately 155 miles) will begin at the Subic Bay and travel north towards Zambales and then south again to finish near Bataan Mt. Samat, passing by World War II landmarks, through scenic countryside and along the spectacular coastline. This relay will work like a regular overnight relay as we have them here in the U.S. – runners will each take on 3 legs and the race will continue through the night.
Enjoy the clear waters of the Philippine coastline
The website looks to be fairly new, and there is not a lot of information about this new race, including how much it is going to cost per team or the full course. However, there is contact information so that you can speak to the race directors directly. For more information on this race, check it out here.
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