Don’t deprive yourself the day before!
Your muscles need to be properly fuelled on Race Day, so make sure that you incorporate lots of carbohydrate the day prior to the event – that is cereals, breads, crackers, fruits, rice, potatoes, etc. Carbohydrates are your primary source of fuel for energy – exactly what your muscles will need on the day.
But...don’t overeat on the night before
Many people eat a lot more at dinner the night before an event, in an effort to get more energy. However, be careful, because if you eat too much at dinner on the eve, you might wake up on event day not very hungry and struggle to eat breakfast, and breakfast is very important……
Make sure you have breakfast
For most of you, breakfast is what will provide you with the energy to get around the course. Try and have breakfast at least two hours before you are due to start. For those starting earlier at 11.00 that will be easy but for those that start later on, add a small snack like a fruit and cereal muesli bar or a banana mid-morning.
Kath’s breakfast ideas
- Porridge with a dash of maple syrup, golden syrup or honey
- Cereals with milk, yoghurt and topped off with some sliced banana
- Spaghetti on toast
- Banana and honey on toast
If you get nervous and feel like food will come straight back at you, it is still very important to get some fuel in so try fluid instead. You’ll probably find that it will be a lot easier to get down and will settle better in your stomach than food. Something like an Up & Go or Calci-trim liquid breakfast. Alternatively you could make a smoothie by blending some yoghurt, milk and fruit together.
Keep you fluids up
Aim to start your ride properly hydrated. The easiest way to tell whether you are properly hydrated is that the colour of your urine should be pale to clear (except if you take multivitamins). If you can’t – drink more! But don’t do all your drinking the hour before because you’ll want to pee the whole way round the course!Remember to drink while you’re riding or running, especially if it’s a hot day. Water or flavoured water will be fine to drink but for the longer distances a sports drink e.g. powerade, Horley’s Replace, would be a good idea.
After you’ve finished….
Make sure that you have something to eat after your ride otherwise work on Monday will be a very long day. Most of us will probably finish early afternoon so a late lunch would do the trick. Don’t be afraid to give yourself a treat afterwards either. Remember you’ve earned it!
The day after
If you’re like me, you get really hungry the day after. Even though you did all that exercise the day before, it doesn’t mean you can eat heaps. In this instance what I try and do is add a little bit more protein (dairy products/meat, chicken, fish/eggs) to my day because protein help fills you up. For example, I would make porridge with milk instead of water or add some yoghurt to my cereal instead of just having milk on it. Or something like cottage cheese, tinned fish or hummus on crackers for morning tea or having a smoothie always works a treat. Make sure that you have also had enough to drink, because a lot of the time we think we’re hungry when in fact we’re just thirsty.
I hope you all have a fantastic day!
