With Challenge Gold Coast coming up, you should be practicing your race day nutrition. This Saturday may be a good time to have a plan in place and see how well you tolerate your nutrition plan and if you have enough to get through the entire race.
First thing to think about is your pre-event meal. It should be 2-2.5 hours prior to the event, with a light snack 1 hour before the race. The meal should contain 1-2 grams of carbohydrate per kg of body weight. So if you weight 70kg, you should be consuming 70-140g of carbs. To prevent gut symptoms, try to make this meal low in fibre, fat and protein. Good examples of pre-event meals (you will need more than one of these) include an English muffin with jam or honey, banana and honey sandwich, 2 slices of raisin toast, pancakes with honey/jam etc.
During the race, you should be consuming 1-1.5 grams of carbohydrate per kg of body weight PER HOUR! You won’t be able to eat or drink during the swim, and tolerance to food can be poor when running, so the main focus will be on the ride. A 750mL Gatorade (1 drink bottle made to the Gatorade specs if buying the powder) is 45grams, a standard gel contains 20-30 grams, and a large banana contains approximately 25grams.
Most people will be spending at least 3 hours on the bike. So for the average 70kg athlete, that is 210-315grams of carbs just to fuel the bike portion of the event. Those that don’t tolerate food when running may want to consider consuming more on the bike in order to fuel their run.
So with that said, feel free to comment below on your race day nutrition plan to help out your fellow athletes!
– Coach Jo