Drink an espresso
A caffeine hit will work wonders for your racing performance and jolt your bowels into action. 'Coffee can also cause looser stools because increased peristalsis leaves less time for the colon to perform one of its key functions–reabsorbing water from fecal matter,’ explains One Medical, so start drinking some glorious caffeine and your system will be free and easy in no time.
Breathe in and relax
Worrying about going to the toilet will probably do the opposite, as nerves and anxiety put your system on hold. Try the 478 technique and take your mind off what you're about to do. Breathe in for four seconds, hold it for 7 and breathe out for 8. This should unwind your mind (and your belly) in no time.
Squat to it
The last thing you want or need to be doing before a big race is exerting yourself, but some gentle squats will work wonders for loosening your bowels. To perfect your squats, watch this and aim for deep movements. Try a set of 10 and see how you get on.
Drinking water will help to regulate your bowel movements and set your system into motion. The only issue with downing lots before a race is having to pee, so aim to have a substantial breakfast two hours before and drink a pint of water after eating, ensuring that you stop at least one hour before the race starts.
Time it right
During your training make sure you become acquainted with the clockwork of your bowel movements to avoid any nasty mishaps. If you know you will be ready to go one hour after eating - great. If it will take you three, you might have to get up an hour earlier. Getting up 60 minutes earlier is minor compared to uncomfortable stomach cramps. Be sure to leave yourself enough time to take a trip to the portaloos on race day too.
Prep for any races you have on the horizon with our pre-race checklist