Race Nutrition
I never thought that I’d write a nutrition article, but it turns out that I have learned a thing or two from years of racing. This article will be about race week nutrition.
Why are we posting this so far in front of the event? So that you can start practicing your race day nutrition and see what works for you. Don’t let something like an upset stomach ruin the race that you’ve spent so much time preparing for.
Week of the race:
Since it is likely that you have reduced your training leading up to the race, you should also look at slightly reducing the calories that you ingest. Focus on eating low-glycemic foods. Make sure to keep up your fluids as you don’t want to be dehydrated heading into your race. Reduce your caffeine consumption and don’t take your lack of caffeine in the blood stream out on others. Start cutting out fibre at least 3 days before your event. This should be self explanatory.
The Carbo-Load:
The carbo load should take place two days before your even. So if your race is on Sunday, have your pasta dinner on Friday night. Have you pasta “al dante,” to ensure the best type of pre-race carbohydrates. Again, make sure to have plenty of fluids.
Race Morning Nutrition:
Wake up early to have your breakfast. I like to have by breakfast at least 3.5 hrs before the race. You should already have some energy built up so don’t over eat. If you have a sensitive or nervous stomach, try drinking Glucerna or Boost. Glucerna is available at Safeway. Have a water or Gatorade bottle with you throughout the morning. Finally you can have your caffeine about an hour before the race.
Arrive to the race site early. There are never enough Porta-Potties before a race. Don’t put yourself in a panic by waiting in line for the washroom too long.
During the Race:
Hopefully leading up to the race you will have discovered what source of energy works best for you. If you have a sensitive stomach, race day nutrition is really something that you have to work on so that you can injest calories during the race.
On the bike:
Everyone is different, so you really do have to figure out what works for you. I find that during the bike portion I try to ingest approximately 300 Cal per hour for a half ironman. Do to the intensity, I don’t take in solid foods.
What seems to work best for me is Power Gels. The Power Gels have a mixture of maltodextrine and fructose, designed for a more balanced and sustained energy levels.
My rule of thumb is that for every 100 Cal consumed, 250 mL of water is necessary for digestion.
Those salty and heavy sweaters might need to look at taking additional salt pills. These are available at Speed Theory. Sodium requirements differ from athlete to athlete and this is again something that you should figure out before the race. Low sodium levels are usually more of an issue for Ironman athletes but for those who are expecting a long day at the Calgary 70.3, this is something that you should look in to.
On the run:
I like to ingest two Power Gels right as I come off the bike. I find it harder to take in calories as the run goes on, so it is good to take something in early.
Once on the run, I like to alternate between Coke and Gatorade. Don’t wait until you are bonking before you start taking in calories and fluid because by that time, it might be too late to catch back up.
The 500 word nutrition article isn’t long enough to get any real insight into race day nutrition, but hopefully this will give you a starting point and we can expand from here as we get closer to the race.
Kyle Marcotte
Pro Something…
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