48 HOURS BEFORE
- Switch to Carbs
- 85-95% of your diet should be carbohydrates
- Especially after runs when muscles are “primed” for reloading
NIGHT BEFORE
- Don’t stuff yourself
- Dinner should be small but full of carbs
- Eat an early dinner so you have time to digest
- Wake up hungry, not full from the night before
MORNING OF THE RACE
- 3 hours before race example meals:
- Bagel and yogurt
- Sports drink and oatmeal
- If a really early race:
- Wake up 3 AM, eat and go back to bed
DURING THE RACE
- Consume 2L of water and a power gel type product every hour
POST-RACE RECOVERY
- Consume 1 to 1.5 grams of carbohydrates for each kilogram of bodyweight
- A 130 pound female should consume 59-89 grams.
- 59 for a 30 minute run
- 89 for 3 hour bike ride
- 30 minute post-activity best window for recovery
- Should be a full meal with protein and carbs
- Additional calories from fats should be eaten as well for a quality meal
- Alternative option
- Low-fat milk shake
- A 130 pound female should consume 59-89 grams.
Good Luck and Enjoy the Event!