RACE DAY FUELLING

Eat a little extra carbs at each meal: rice, pasta, potatoes, oats. Keep fats and fibre moderate, sip water and electrolytes through the day, and stick with familiar foods. This steady approach tops up glycogen without overloading your gut.

Aim for 7–9 hours a night in the build-up. Two nights before is the most important, so focus on getting quality rest then. Avoid heavy meals or caffeine late in the evening. Good sleep stores energy and sharpens focus.

Stick to meals you know. Dinner should be carb-rich with lean protein and low in fat or fibre - pasta with chicken is a classic. Drink steadily and add electrolytes if it’s hot. Familiar foods reduce the risk of race-day stomach issues.

Eat 2–3 hours before: 100–150g of easy carbs like porridge, toast etc, with 500ml of water. Keep fat and fibre low and protein moderate. Then 15–30 minutes before the start, have a gel or chew for 20–30g carbs and a sip of water to steady blood sugar.

Start fuelling early - don’t wait until fatigue sets in. Aim for 60–90g of carbs per hour, roughly one gel, chew, or small bar every 40 minutes. Sip 150–250ml of water or electrolytes every 20 minutes, adjusting for heat and sweat rate.

Keep carbs coming - your body needs them most as fatigue builds. Add chews or a small bar for variety and increase electrolytes if conditions are hot. In the final stretch, a caffeine gel (if trained) can provide both mental and physical lift. Always carry 1–2 spares for emergencies or missed aid stations.

Within 30 minutes, take 20–30g protein with carbs - a recovery shake, chocolate milk, or bar. Keep hydrated and eat a full balanced meal within 2 hours. Recovery starts as soon as you cross the line.