Race Day Fuelling Plan... A Quick Guide!
A race day nutrition plan should not be overcomplicated and should closely mirror that of what you have been trialing during training.
There are four important elements of a race day nutrition strategy:
- Only eat and drink what has been tried and true in training. Of these two, focus first on hydration needs.
- Target a particular number of calories to consume per hour
- Target a set amount of fluids to ingest per hour, taking into consideration temperature fluctuations
- Know when and how to incorporate other nutritional aspects such as caffeine and things to settle the stomach (ex: ginger). Again, this needs to be trialed in training to know how the body will likely respond.
Below is a sample race day nutritional strategy that is focused on simplicity. The structure of an athlete’s nutrition plan should be something similar to this on race day.