If your swim-bike-run training is going well and you decide to register for your competition, you will need to start thinking about your race nutrition. If you have read the previous blogs, you will already have a lot of knowledge, but let's summarise what you need to consider before you get to the starting line.
Ask yourself the following questions...
… To determine your pre-race fuel;
1. Do certain foods bother you?
Do you have any intolerances or allergies? If so, avoid them at all costs in the days before and on the day of your race, even if that means eating a limited diet for a few days or skipping the ‘healthy’ stuff like raw vegetables and high-fibre foods. You want to take it easy so you don't experience any problems during the race.
For example, if you are sensitive to gluten, focus on eating rice-based meals. If you get bloated quickly from certain fruits or (raw) vegetables, don't eat them. Pre-race nutrition doesn't have to be ‘healthy’ to be good for you at that moment.
2. How is my current diet?
Do you have a favourite pre-race or pre-pace session meal that gives you long-lasting energy and feels good in your stomach and intestines? Good, you have found your meal for the race! If not, try a few different meals +/- 3 hours before some important pace sessions.
A few examples;
-
White rice with honey and chicken
-
White toast with jam and quark
-
White pasta with ketchup and chicken
Note that all these examples contain a mix of slower carbohydrates, faster carbohydrates and a small amount of protein to prevent a rapid rise (and subsequent dip) in blood glucose levels.
The meals are low in fat because fat slows down digestion.
3. How long do I reckon to race?
If you estimate to be racing for more than 1.5 hours, carbohydrate loading comes into the picture. Together with reducing your training volume when tapering off in the week before the race, you can specifically focus on foods that are rich in carbohydrates (such as cereals, bread and sweet spreads/drinks). This will replenish your glycogen stores and fill up your ‘fuel tank’ to the max. If you have access to a counting tool, aim for 8-10 grams of carbohydrates per kilogram of body weight per day (so 560-700 grams for someone weighing 70 kg). Try to spread this over several meals and snacks throughout the day.
In the last two days before the race, you can concentrate on foods with little fibre or fat to facilitate digestion. Don't overdo it and listen to your fullness signals.
4. What will the weather be like?
Of course you should always be fully hydrated before the start, but if it is hot and humid, you may want to take some extra electrolytes, such as Amacx hydro-tabs, in the days before the race and before the start.
