2 days prior to race: Friday 12/04

1.  Load up on fluids.  Stay away from alcohol as it dehydrates you and interferes with the proper storage of glycogen.  Do a hydration check:  Do you urinate frequently and is your urine pale yellow in color?  If so, you are hydrating enough.  If you do not urinate frequently and your urine is dark in color, you need to increase your fluids.

2.  Avoid high fiber foods like beans, bran cereals, gassy vegetables or hard to digest foods like fried foods or meats.

3.  At this point, don’t try anything new. Eat what you already know works for you.

Day before race: Saturday 12/05

1.  This is not a day to overeat.  It is not about the amount of food but the types of foods you choose.

2.  Think mostly carbohydrates with only a little fat or protein.  If you have a hard time with carbohydrates like rice, bread or pasta, then use a white flat bread, pita bread, grits or you can use your sports drinks or gels that you have been using during training.

3.  Choose your carbohydrate meal for a late lunch, like around 3pm. Stick with a light dinner.

Race Day Nutrition & Hydration 12/06

1.  Staying hydrated is most important.  Drink 2–3 cups of water two hours before the race and 1–2 cups 15 minutes prior to the race.

2.  Think about drinking fluids about every 20 minutes or at every race station. Whether you are carrying your own drink or not, let the stations be a reminder to drink.  Do not pass up hydrating at a station.

3.  The race starts at 6am.  You may want to eat something light like a piece of toast and a half a banana or a small amount of oatmeal or grits with a little honey 3 hours prior to the race.  Stop eating solids 3 hours prior to the race to give your body time to digest.  Stick with liquids after the 3 hour mark prior to the race.

4.  Stick to the sports drinks, gels or beans you have been using during training.  Do not use anything new.  Your sports drinks will provide you the carbohydrates and sodium that is needed.  The American College of Sports Medicine recommends drinks that contain between 4 – 8% carbohydrates in the form of glucose, sucrose or maltodextrins.  Great choices would be Gatorade, All Sport, or Powerade.

Happy and Healthy Training,

Prudence