找到一个4年多前写的，不完整。后来有个仔细的，我也没找到。。。先贴一下笔记的。

https://bbs.wenxuecity.com/archive/2019/kghy/3163481.html

写个备忘：赛前准备

(2019-03-08 19:13:37) 下一个

给自己留个底。

1. 三周减量，太忙可以少跑些。周末：20，12，8，Race.

2. 减量不减速度。

3. 停止重力训练。

4. 摄入正常，前7-4天足蛋白，前3天开始加碳，少肉少菜足盐

5. 睡足。

6. 赛前洗澡要快，水温要低。保持肌肉紧致。

7. 赛前一晚可以亲热，怡情即可，不尝新。

8. 充电线，创可贴，按摩棒，衣服，胸罩，鞋，帽，袜，手套，garmin，防擦膏，唇膏，防晒油，厚&薄卫生纸，别针，扎头绳，汗巾，耳机，太阳镜，国旗，压缩袜，雨衣，塑料袋，腰包，可扔外衣，纸币，硬币。

9. 佳得乐（当地买），空水瓶，盐粒，日清，GU，能量巴。

10. 机票，驾照/护照，笔，信用卡，保险卡，会员卡，旅馆，比赛确认邮件。

 

Marathon Race checklist:

 

Registration info for Bib pickup, Vaccine

Safety pins x 4,

Hotel

Air tickets, member #, Precheck #, CLEAR #

Driver's license, passport, visa, pass card, credit cards, insurance cards, emergency contacts, keys, cash, coins, small changes

Race info, maps, training gear, plans

 

Running shoes, tags, Poles. Headlights, lumi vests,

Shorts, underwear/brzzas, T shirts

Cap or visor, OR sun cap, sunglasses, 

Compression socks, running socks, nail clippers.

Band for sweating, napkins

Gloves, face covers, masks 

Plastic bags(large for body, small for cellphone), disposable old coats 

Bandaids, pads, nip guards, roller, lip balm

Body Glide, sunscreens, mosquito sprays 

 

Garmin watch, Fitbit watch, Cell phone, torch light, gps

 

Waist belt/ pouch, Water vest and flasks!

Water bottle 

GU gels, salt tablets, Gatorade, water, beer, coke, Clif bars, energy bars

Bagels, instant noodles, cheese, food, fruit and snacks for driving and lodging 

Cooler, ice, bags, suitcases 

 Can opener, bowls, spoons, forks, knives, cups, chopsticks 

 

Clothes, shoes, coats, socks, jeans, jacket, rain coat/ ponchos, umbrella, towels,  glasses, toothpaste, toothbrush, slippers/sandals, soap. Garments, nail clippers, shavers, comb, pens

Empty water bottle 

 

Music, cameras, earbuds, selfie stick, CDs, books, sandisk 

All chargers, cables, adapters, extra battery