Race week is here. All the intense hours of practice are over, so now you can chill out and eat some carbohydrate-rich foods… correct? Close, but not quite.

In the week before your race (sometimes referred to as a “taper”), you should take it easy, but at the same time, get ready: do some quick practice runs, get plenty of sleep, keep away from unnecessary stress, and get your mind ready to start.

You may be tempted to eat carbohydrates all the time, but now is not the time to be careless about your diet. What you consume in the days before your race can be the key element in determining whether you reach your personal best or fail to finish.

Fueling your body with the highest quality food is essential. Find out all the information you need to have the best eating plan before the major event.

One Week Out

In the week leading up to an endurance race, your main priority should be to get the proper nutrition that your body and mind need to be ready for the race.

Athletes often only think about carbohydrates as part of their diet, but performing at their best requires more than just that. During taper week, it’s a good idea to implement the following nutritional strategies:

Decrease alcohol intake

Cut back on drinking alcohol at least one week before your event. Apart from keeping you well-watered, abstaining from alcohol can make sure you snooze properly ahead of the occasion.

Consuming an alcoholic beverage before bed may seem like it will help you drift off to sleep, however, professionals suggest that it is likely to cause restless sleep. Don’t get any wine; just try some sparkling water.

Cut back on caffeine

If you intend to consume caffeine ahead of the race, decreasing your intake by a third to a half three days before competition day will help you experience the best results on race day.

Avoid overly processed foods

Eating processed snacks during the race week can take away your vitality rather than replenish your resources. Studies suggest that consuming fast food can cause hampered execution of tasks and lack of drive – rather than getting psyched up for a major race.

Choose wisely

It is hoped that in the course of training, you recognised which foods are beneficial to consume before undertaking a strenuous workout, and which are not. Take advantage of this information to make selections of food items that will not endanger your health.

Two to three days before a race, it’s best to not eat high-fibre, fried, or spicy foods, as well as uncooked meats or unfamiliar dishes. This will reduce the probability of gastric annoyance, loose bowels, and swollen abdomen. Additionally, increase salt consumption by seasoning meals and consuming salty food items.

Drink up

Prioritize hydration, but don’t go overboard. Check the colour of your urine throughout the week to evaluate how hydrated you are. Optimally, it should be light yellow and not clear.

Prepare your gear

• Replace worn tyres and old tubes on your triathlon bike. If it looks bad, replace it. Make sure you have everything thing you need on your bike to fix a puncture.
• Check your running shoe laces and change them out to elastic slip-on lock laces if you usually race in them.
• It’s also a good idea to pack an extra swim cap just in case they are not provided and bring an extra pair of goggles. Best case, you may be able to help a fellow racer who is in need.

Finalise your pre-race, race, and post-race clothing

• Race morning can be chilly, so be sure to have something to wear before the start. Old slippers or flip flops make great “shoes” to wear from transition to the water for the start.
• Check each piece of clothing you plan on wearing, from your swimsuit and/or wet suit to your cycling/running socks. Now is the time to buy something new if necessary, so you’ll be able to test it out before race day. Will you need a visor, sunglasses or hat for the run? If so, make sure it’s something you have tested in training.
• You’ll also be glad to have comfortable clothes and shoes or sandals for after the race. That way you’ll be comfortable while you grab a drink and snack, chat with friends, or wait for your podium ceremony!

Two Days Before the Race

As the race draws closer, you may feel your anxiety increasing; however, make sure to use this time to get plenty of rest, nourish yourself with good food, and practice what it will feel like to cross the finish line.

• Sleep well. Two days before your race are actually the most important night to sleep well since most athletes will be too excited/nervous to get good sleep the night before.
• Try to use this as a rest day with very little walking or exertion.
• Eat the foods that you normally do. There is no need to eat more than normal because you are training less.
• Revisit the race course, especially the finish line and the last section of the bike and run course.
• Visualise each event in as much detail as possible, including race morning, your equipment, the course, transitions, and what you will tell yourself when it gets hard or when something goes wrong.

The Day Before the Race

It is essential to ensure your nutritional goals are met and you remain as serene as possible before the race. Make sure all of your equipment is prepared, and your fitness level is at its peak. Put your belongings in your luggage and attempt to get some rest!

• Avoid overeating; an overly full stomach might not digest in time for the race.
• Hydrate well! Now is the time to get ahead of the game.
• Again, visualise the race and how good you will feel.

Sodium loading

Starting treatment with sodium shortly before a running event (12-15 hours) will be the most efficient method with the least potential drawbacks. It’s advantageous to eat meals and snacks that are high in sodium the day before running a race. Adding salt to meals and snacking can also help.

If you produce an excessive amount of salty sweat while exercising, it might be beneficial to supplement with sodium or to take in a lot the night before and the morning of the race.

Do not postpone experimenting with sodium supplementation until the last possible moment before your race. In agreement with the golden rule of not trying anything new on the day of a race, it is important to practice any supplements or food items that you plan to consume during your race ahead of the race to maximise your chances of success.

The right way to carb-load

The 48 hours before the event, this is the period to prioritise simple carbohydrates that are low in fibre. It isn’t a good idea to try out new foods in the week leading up to a race.

Adhere to foods you are already knowledgeable of that you have thoroughly tried out when training, limit yourself to moderate amounts of multi-faceted carbs along with protein-rich nourishment, and keep fat levels low as these types of food will give you ample sustenance, keep your glucose levels steady, and promote feelings of relaxation.

Be careful to avoid overeating or stuffing yourself.

Pack a bag with your race essentials

• race/tri suit
• water bottle(s)
• hydration mix
• fuel
• race shoes
• socks
• swim cap
• goggles
• bike helmet
• sunglasses
• visor
• hat
• race numbers
• bib belt
• towel

Pack another bag for non-essentials

• extra safety pins
• tape
• magic marker
• toilet paper
• water bottle
• warm-up clothes
• snack
• drink
• clothes for after the race

Be sure to pack all necessary items into the vehicle the evening before departure to ensure you are completely prepared when morning comes. Head to bed at a sensible hour and attempt to turn your thoughts off.

The Last Supper

Get the early bird special

It’s recommended to have your evening meal no later than 5-6 p.m. (or even earlier, if that suits you better). Make it plain, low in fats, low in fibre content, and with a moderate amount of lean protein. Some examples of pre-race meals:

• White rice, 4 oz. grilled chicken, side salad, piece of bread, water
• White or sweet potato, grilled chicken, or lean steak, steamed green beans and carrots, piece of bread, water
• Cheese pizza with veggies, side salad, water
• Pasta with a mild sauce, lean protein of choice, sand teamed veggies (low in fibre).

Some athletes like to have their final meal of the day before the competition in the early afternoon to ensure they get a good night’s rest and have time for the food to be fully digested before the race begins. That’s also fine!

Going to bed an hour earlier than normal the night before the race is an effective plan, but it can still be beneficial to eat a meal before settling down. If you opt to take this route, think about having a light bite in the early evening to refuel around 6:30 or 7 p.m.

You could have a snack of cereal, crackers with peanut butter, a peanut butter and jelly sandwich, pretzels, nut butter spread on a banana, Greek yogurt, or an energy bar, and drink water or any non-caffeinated soft drink.

Race Morning

Eat breakfast – it really is the most important meal

No matter how long your function lasts, it is not advisable to intentionally not have breakfast. Research shows that eating before a race improves performance.

The reason for this is that the liver glycogen does its job of sustaining one’s blood sugar levels and providing energy for the body’s processes of mending and reconstructing during the night. However, by morning, your liver glycogen is low. Therefore, it’s critical to restock carbohydrates to support performance.

Time it right

Target eating your breakfast approximately 2.5-3 hours before the beginning of the race to ensure that your body has enough time to break down the food. Eat mainly a carbohydrate-loaded breakfast with a little bit of protein. Eat less fat as it’s the slowest to digest, which can cause gastrointestinal problems.

Ideal race-morning breakfasts

The amount of carbohydrates needed is contingent on one’s body weight. Attempt to consume 1-1.5 grams of protein per pound of your body weight or 2-3 grams of protein per kilogram of body weight two and a half to three hours before running a race. Try out your race morning meal during practice, so you can be certain that it works for you. A 150-200g carbohydrate meal might look like this:

• Bagel, 2 Tbsp jam, 2 Tbsp peanut butter, one large banana, 4 oz. juice, water – 150g carbohydrates
• One cup of cooked oatmeal, grapes or banana, 1 Tbsp. honey, 5.3 oz Greek yogurt, 8 oz. juice, water – 159g carbohydrates
• 20-24 oz sports drink (40-50g/bottle), 2 pieces of toast, 2 Tbsp. jam, 1 cup applesauce – 160-170g carbohydrates

Race Day

Everyone’s process for the competition will vary, but following these basic policies should help diminish some of the most worrying points of game day.

• Be sure to eat at least 90 minutes before your race starts, or whatever time frame you have practised while training. Now is not the time to deviate from your usual meal plan.
• Try to go to the bathroom early.
• Dress warmly. Race mornings always seem cooler than normal!
• Arrive at the race site early for check-in and place the necessary numbers on your body, bike and helmet as soon as you get them (to avoid losing them).
• Set up your transition area, including shoes, towel, helmet, sunglasses, and socks. Just remember, less is more in the transition area. Clutter will make a stressful situation even worse, and ultimately waste time. It can help to use a bright-coloured towel to mark your spot.
• Do a final bike check at transition. Make sure your front wheel is facing out, your pedals are in your preferred position, and your drive-train is in the right gear.
• Get your helmet, race number and shoes positioned.
• Place your timing chip (if included) on your left ankle.
• Warm up, get out there, give your best effort, and have fun! This is what you have been training for!

Practice makes perfect

If you have this guide open on the day before your competition, the best recommendation you can adhere to concerning nutrition would be to stick with what you are familiar with. Remember: Nothing new on race day!

It is wise to take into account nutrition when planning in advance for your training. It’s important to practice eating beforehand during your events during training so that you can work out what works best for you. Work out your pre-race meal for the day before and the morning of a crucial workout session and make a note of what is effective, and what doesn’t work. Using this understanding, you can construct the ideal meal schedule for your race week requirements.

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