Sabarmati Riverfront, Ahmedabad

February 24, 20185:45 a.m. - 8:30 a.m.

AHMEDABAD

Dear Friends,

Thank you and your organisation for partnering with us in our endeavour to promote

�tness amongst professionals. Our team has done everything possible to make the event

useful for you and your peer participants.

As you know the Indian economic growth is strongly powered by our youth population

and the recent studies have cautioned that the work style of a majority of our workforce

(especially in the service sector) can pose potential threat to their health, resulting in an

early attack of sedentary disease. Tata Consultancy Services (TCS) is inviting like-minded

organizations and corporates to join together in campaigning for physical �tness

amongst professionals - that’s the reason for “TCS Fit4life Corporate Challenge”! As this is

a corporate challenge, we have provisioned the right level of branding opportunity to all

participating organisations. We believe this will also serve as additional recognition for

the participating organisations.

We hope that the event will inspire you and your colleagues in prioritising �tness as an

important activity in your daily routine. If you are able to inspire a family member, a friend

or a colleague, in taking up �tness activities amongst their daily routines, that will be a

be�tting acknowledgement of our e�orts.

Few words on the run - it’s a 10 km medium-di� icult terrain. Our coaches and volunteers

are available at reachable distance to assist you in need. Water points are spread across

the track to replenish your �uid needs. Also, a medical team and mobile units are made

available to meet any of the medical requirements. Please take the run with ease and

enjoy it. In case of di�culty, please stop by the side and seek assistance from our

volunteers.

Message From Core Team

Wishing you all the best!

Happy Running.

TCS Fit4life Corporate Challenge Team.

IntroductionThe TCS Fit4life Corporate Challenge, a highly awaited �tness event, is a 10 km timed run

open to corporate employees across Ahmedabad, where teams participate with a

minimum size of four members having at least one member from opposite gender. The

corporates come together to contribute towards the social cause with laudable

enthusiasm. Being the 5th anniversary year of TCS Fit4life Corporate Challenge

Ahmedabad edition, we invite you to join and celebrate this event with us. We would love

to see you participate and run this anniversary race and support the social cause.

ObjectivesThrough the "TCS Fit4life Corporate Challenge" program we in TCS want to join hands

with like-minded organizations and corporates to,

• Promote physical �tness and well-being amongst our employees and instill the need for

being healthy in all.

• Use the platform for contributing to a social cause.

• Run for fun and entertainment value.

• Create branding opportunities for participating companies.

Features• Every registered participant will be presented with a runner’s kit (T-shirt and goody bag).

• All participants will be awarded with a completion medal, photo, video clip,

eCerti�cate and the winners will be given prizes.

• You get to participate in a trial run one week prior to the race day by Striders, who will

coach you with exercise techniques that will surely help you in the long run.

About Event

RegistrationRegistration is restricted to corporates only. Select your company’s team - minimum 4

team members required to be eligible for participation; with an upper limit of 3000.

First come �rst serve rule is applicable for all successful registrations within speci�ed

upper limit.

Registration from https://�t4life.tcs.com

Brandish your BrandYour team can wear T-shirt/caps or other event related gears with your company branding

(Each registered participants will get a runner’s kit with essentials).

Registration Fee₹ 300/- per participant (minimum 4 participants per corporate is mandatory). This may be

corporate sponsored or collected from individuals and paid through the registering

organisation.

Prizes will be awarded separately to the winning participants from both male and female

categories. Corporates with maximum participation and maximum female participation

will also be awarded.

Other Prizes• Winners medal (Winner, 1st runner-up and 2nd runner-up)

• Finishers medal for all �nishing participants (cut o� - 2 hours)

• Trophies for corporates with maximum participants and corporates with maximum

female participants.

Our hope is that your team and organization bene�t from this run and

motivate them to lead a healthier and more active lifestyle.

Registration

Charity Partner - Ahmedabad Edition

economically disadvantaged children and government school teachers by bringing

innovative hands on science and peer-to-peer learning to government schools and villages

across India.

Agastya has reached 8 million children and 2 lakh teachers across 19 states in the country

through one of the world’s largest hands on science programs. Agastya aims to bring about

channels.

Website: http://www.agastya.org

‘ YES TO WHY ’

‘ LOOKING TO OBSERVING ’

‘ PASSIVENESS TO EXPLORING ’

‘ FEAR TO CONFIDENCE ’

What we have to o�erRegistration for TCS Fit4life Corporate Challenge will be on nomination basis from each

organisation. The team size should be of minimum 4 members from each organisation.

One member of the opposite gender in the team is recommended.

Every registered participant will be presented with a runner’s kit. Post the run, winners will

be awarded with medals and prizes. So be ready to let yourself loose and shed some extra

calories from recent festivals with music, entertainment and lot of fun...!

What’s more...?You get to attend a trial run sessions by Striders, who will coach you with daily exercise

techniques that will surely help you in the long run!

5:45 a.m. - 6:00 a.m. Arrival and settling in.

Event guidelines to be shared by TCS anchors.

TCS Fit4life Corporate Challenge Flag O�.

Prize distribution and closing ceremony.

6:00 a.m. - 6:15 a.m.

6:15 a.m. - 6:30 a.m.

6:30 a.m.

7:45 a.m.

8:00 a.m. Onwards

Striders to administer cooling down exercise. Participants are advised to participate in the cooling down exercise to minimize post running muscle cramps.

Warm up session. Striders (associated coach and event management team for the program) will lead the warm up session. All participants are required to attend the warm up before the race to minimise running-related injuries.

The runner’s kit distribution details will be notif ied to the participants directly.Only participants are allowed to enter the venue with valid bib.

Note:

1.2.

Agenda

START/FINISHNationalInstituteof Design

Sardar Bridge

Ellis Bridge

Nehru Bridge

Gandhi Bridge

Rishi DadhichiBridge

DISTANCE MARKERKMWATER & MEDICAL

Legend

AMBULANCE PORT-A-LOO

Route Map

START -

Sabarmati Riverfront - BehindNational Institute of Design - Righton to Sabarmati Riverfront road - passing under Sardar Bridge - EllisBridge - Nehru Bridge - Gandhi Bridge - taking U turn just before Rishi DadhichiBridge - Passing on the same road onother carriageway to �nish lineFINISH

10 km Runwith Timing ChipeCertif icateon Race Completion

Important nutrition checklist:

Hydration level – Consuming 2 litres of water plain or 1 litre plain and 1 litre with electrolyte

besides other �uid in a day.

Wholesome and complex carbohydrate – Should be a part of meals like millets, brown

rice, whole wheat, sweet potato.

Healthy fats – Nuts, seeds, coconut, avocados, eggs, Greek yoghurt, salmon, olives,

whole milk.

Proteins – Lean meat, �sh, dals, pulses, beans, peas, milk and milk products.

Micro-nutrients – Eating 2-3 seasonal fruits & 3-4 cups of vegetables a day will take care of

your immunity and increase antioxidant value of food.

Preparing for any kind of race is far more important or equally important than race day itself. This

is because here you have to sustain a training program week after week along with your daily

commitments. Therefore, nutrition has a big impact on your weight, energy, recovery and

performance.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Sunday

Wee

k 1

Wee

k 2

Wee

k 3

Wee

k 4

Warm Up 15 min

• Push Ups 10 x 2• Squats 15 x 2• Ankle Walk 20m x 2

Warm Up 20 min

• Superman / Hyperextension• Elbow Plank

Warm Up 20 min

• Superman / Hyperextension• Elbow Plank

Warm Up 20 min

• Superman / Hyperextension• Elbow Plank

Warm Up 20 min

Stretching

Warm Up 20 min+

Stretching

Warm Up 30 min+

Stretching

Warm Up 40 min+

Stretching

Warm Up 30 min+

Stretching

Walk1hour

Walk Jog5km

Walk Jog6km

Walk Jog8km

Walk Jog10km

Walk1hour

Walk1hour

Walk1hour

Walk1hour Rest

Rest

Rest

Rest

Walk1hour

Walk1hour

Walk1hour

Warm Up 15 min

• Push Ups 10 x 2• Squats 15 x 2• Ankle Walk 20m x 2

Warm Up 15 min

• Push Ups 10 x 2• Squats 15 x 2• Ankle Walk 20m x 2

Walk Jog 20minRecovery *Stretching

Beginners 10K Training Plan

A diet plan how it looks for anyone following a training plan to participate in a long distance race.

Wake up - First hydrate with warm water and lime. 1, 2 or 3 glasses. Avoid tea and co�ee as

�rst beverage of the day.

Breakfast – Should be a combination of carbohydrate and more of protein. E.g. eggs (1-2)

with a sweet potato, chapati, poha with sprouts, oatmeal or ragi porridge with milk or curd, idli

with sambhar, aloo paratha with curd. (Choose b/f item according to the intensity of training.)

Mid-Morning/Evening Snacks – Fruit, assorted nuts, seeds and dried fruits, roasted

chana, curd, buttermilk, lime water, 2-3 tbsp of fresh cottage cheese (paneer), mix of kurmura

(pu�ed rice) with roasted chana, homemade roasted snacks. (Avoid all oily, spicy, fried snacks

from outside.)

Lunch/Dinner – Vegetables - ½ the meal as salad or soup or lightly cooked green

vegetables, Protein – from dal, pulses or meat or eggs, Carbohydrate – from root vegetables like

potato, carrot, beet or peas or whole grains, curd or lassi (no sugar).

Pre run fuel – Banana, date, raisins, almond and 1 date, sweet potato, oats with raisins,

chapati with peanut butter (you can choose any 1 option depending on duration and intensity

of workout).

During run – Carry water with lime and rock salt or electral (honey and sugar can be avoided,

only add in high intensity training).

Post run – First replace the electrolytes by drinking lime water with salt. Post long workout

(Sunday) eat 4-5 almond and 1 date or 3-4 raisins.

Note: Do not have long gaps between meals, do not eat dinner close to bed time, eat at least

2-3 hrs prior to bedtime. In dinner avoid eating grains except on the night when you have next

day a long run like Saturday night. If you are avoiding cereals at night you can increase the

portion size of vegetables and protein.

Nutrition Plan

Contact

Anupama Mishra - 8849014301 | Vishal Doshi - 7990470364 | �t4life.ahd@tcs.comFor more information, please visit https://�t4life.tcs.com

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