In the build up to the Event
It is essential you try out various plans and routines. A few weeks out from the event write out what it is that you that you regularly eat on training days. Pay attention to how you feel, do you feel energetic or little heavy. If you feel good then those foods are working for you but if you don’t you might want to think about changing. Think of the time you are eating, the type of food you are eating and how are you fuelling yourself during training and after training. If you are doing the endurance event you must try out gels and play with your hydration options. Try electrolyte drinks and pay attention to the affect caffeine gels have on your stomach. Trial and error is the only way you will know what works for your body. The 10km and 5km events won’t require any gels.
2 days Before the Endurance Event
Eat 4-5 times for 1 or 2 days before. Don’t eat bigger portions than normal or you will just feel sluggish on the start line and take ages to get going. Some options to try are porridge, chicken sandwiches, beans on toast, scrambled eggs on toast, small portions of chicken with rice. Snack on a couple of fig rolls, (not the pack!), a few jellies, i.e. 5-6, a fruit scone, bagel with jam, banana, rice pudding. These foods will give you energy for your race. Avoid eating a big meal late in the day both days. Sip, sip, sip your fluids. Aim for 2 to 2 ½ litres of fluids on the day or two before. Drink mainly water but also add in a glass of juice/coconut water/ energy drink/electrolyte. Drink early, drink often.
A good breakfast on the day is essential and the timing of that meal is equally as important. If you’re travelling to the event you may end up eating very early and you will need to think about topping up or maybe having a second meal a couple of hours before your event. Breakfast would want to be in your system at least 1 ½ hours before the event. Remember to balance this meal with a good intake of water. During the endurance event you will have to refuel. Most people tend to gravitate towards gels because of the ease of carrying them and opening them. If you are new to gels and wish to try one I would suggest starting with an ‘isogel’ as this is the easiest for your body to absorb. You don’t need water with these ones but try to take them around the water station anyhow so you can wash them down with a drink. Gels are not your only option; gels, fig rolls, Jaffa cakes, bananas, jellies, (personally I love ‘Randoms’ during a race) sandwiches or bagels with honey or jam, rice pudding/muller pots, something hot maybe tea/coffee (caffeine hit!). Try to drink at each water station during the race. In an event such as this you will want you more than water so add in an electrolyte drink to sip on. Aim for 200-250 ml fluids every 30 mins. If you are dehydrated your performance will suffer! Even if it’s a cool day you will still sweat and need to replace fluids.
At Reign of Terror we have your post-race refuel covered. When you finish and showered warm yourself back up with a bowl of delicious homemade soup and beautiful brown bread.