PREPARATION FOR RACE DAY/ COMPETITION DAY
The day before race day needs to be a day for relaxing and enjoying the fact that you can do no more training for your big race. Use this day to fine tune your body’s fuel (glycogen) and fluid stores and to make sure you feel comfortable and confident for race day. It is important that you do not experiment with anything new.
The main focus in this 24 hour period before the race is to:
- Maximise your glycogen (fuel) stores
- Optimise hydration
- Settle your gastro-intestinal tract
To carbo-load or not to carbo-load?
The term ‘carbo-loading’ is generally misunderstood and many athletes see it is an opportunity to consume as many starchy and sugary foods or drinks as they desire. Essentially, carbo-loading is a strategy to maximize the body’s glycogen stores in order to support endurance exercise lasting longer than 90 minutes. The strategy has been found to improve performance if done correctly.
In general, carbo-loading means increasing carbohydrate portions within a healthy, balanced diet 1-3 days prior to the event. This is usually accompanied by a training taper which further helps to maximize glycogen stores. Carbo-loading may result in an increase of approximately 2kg which is glycogen stored in the muscle with water (it is not fat weight). Athletes with certain medical conditions such as diabetes or other endocrine problems should work with a dietitian.
Tips to optimize your preparation for race day:
FOOD
- Meal structure: Maintain a good meal structure by eating breakfast, lunch and supper with necessary mid-meal snacks. Plan ahead if you are traveling and have suitable food and drinks available. Remember each meal and snack is an opportunity to provide your body with important nutrients.
- Consistency: food choices should not be too different from your normal meals and snacks.
- Carbohydrate: include a larger than usual portion with each meal and snack (the amounts will depend on the type of race i.e. duration and intensity).
- Fibre: choose low fibre foods to minimize the risk for gastro-intestinal (GI) distress/
E.g. white bread, pasta, white rice, noodles, pap and peeled fruit.
- Fat: keep to a minimum by avoiding creamy sauces, oily gravies, dressings and fried foods.
- Dry, prepacked food that does not spoil in a kitbag in the heat is best.
e.g. cereal bars, energy bars, fruit bars, crackers, pretzels, banana bread etc.
- Insulated ‘lunch packs’ are useful to keep food cool and intact
e.g. sandwiches, yoghurt, fruit and drinks
- Appropriate utensils to eat foods such as cereal, pasta salads or yoghurt are a must.
- Flasks are great to keep food and drinks warm (e.g. soup or milo) or cold (e.g. cold drinks, water or fruit smoothies).
- Fluid: drink sufficient fluids throughout the day (±2 litres/ day) giving preference to water. Add electrolyte if temperatures will be high or if you are at risk of cramping. Limit caffeine containing beverages and alcohol as these can have a diuretic effect.
- Be organized: it’s always a good idea to pack a variety of foods and always pack a bit extra. You may change your mind about what you want or you may need to eat more than you expect during the race/ competition.
- Sleep: nerves may get the better of your sleep but it is important that you give your body the opportunity to get as much rest and sleep as possible. Go to bed early, even if it means mentally strategizing for race day.
PRE-RACE NUTRITION
* Be sure to have water to drink with each option.
Note: Remember to test your snack options before a training session to ensure stomach comfort during a competitive event.
