race day, sorted
Use our race day fuelling timeline as a guideline, or dig into other race-specific topics below. Get ready to race!
2-3 days prior
Build Your Base
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.
Sleep + recover
Bank Sleep Before Race Day
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.
The day before
Simple, Familiar, Carb-Heavy
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.
Pre-race + start line
Top Off & Prime the Engine
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.
During the first half
Settle In & Stay Consistent
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 45 minutes. Sip 150–250ml of water or electrolytes every 20 minutes, adjusting for heat and sweat rate.
During the second half
Dig In & Finish Strong
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.
Post-race
Refuel + Repair
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.
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✅ Event Identifiers
- Race bib and timing chip (securely fastened)
- Safety pins or race belt
- ID / medical aid card (if required by organisers)
- Cash or card (for emergencies or food)
✅ Running Gear
- Trail running shoes (broken in, clean laces, double-knotted)
- Moisture-wicking socks (plus a spare pair in drop bag if allowed)
- Shorts/tights (comfortable, weather-appropriate)
- Technical shirt or vest
- Neck gaiter
- Cap/visor or buff (for sun, sweat, or warmth)
- Long-sleeve thermal base layer (if required)
- Gloves (if required)
- Lightweight rain jacket or windbreaker (check weather forecast)
- Sunglasses (if sunny conditions expected)
✅ Hydration & Nutrition
- Hydration pack/vest or handheld bottles
- Electrolyte mix or tabs
- Energy gels, chews, or bars (pre-measured by time/distance)
- Drop bag nutrition (if event allows)
- Pre-race snack (banana, oats bar, etc.)
- Recovery drink or snack for after the race
✅ Safety & Navigation
- Fully charged watch/GPS (with route loaded if needed)
- Mandatory kit (as per race rules: space blanket, whistle, first aid kit, etc.)
- Phone in waterproof pouch (emergency contacts pre-loaded)
- Headlamp and spare batteries (for early starts, night runs, or long distances)
✅ Comfort & Protection
- Sunscreen (applied before start, small tube in pack if hot)
- Anti-chafe balm / plasters (nipples, inner thighs, feet)
- Lightweight gloves/arm sleeves (if cold start)
- Insect repellent (if trail conditions require)
✅ Logistics & Extras
- Warm change of clothes for after the race
- Towel and wet wipes
- Flip-flops or recovery shoes
- Bag for dirty kit
- Pre-race warm-up plan (light jog, stretches, mobility work)
- Check-in cut-off times and course map overview
- Extra kit for drop bag or aid stations (change of socks, shirt, shoes)
✅ Mental Prep
- Race strategy reminder (pacing plan, nutrition intervals)
- Positive mindset cue (short mantra, motivation trigger)
- Quick scan of weather and course updates
Vendor:
Open Fuel
From R 47.00 ZAR
High in Carbs
Great for long runs
Fast Energy
Instant fuel hit
Mix & Sip
Easy to dissolve
Hydration
Keeps fluids balanced
Race Ready
Built for high effort
Vendor:
Gu
R 38.00 ZAR
Long Run
Fuels steady endurance
Compact
Pocket-friendly pack
Race Ready
Built for high effort
High in Carbs
Great for long runs
Fast Energy
Instant fuel hit
Vendor:
Race Food
From R 18.00 ZAR
Local
Made in South Africa
Tried & Tested
Trusted on trails
Session Pack
Perfect for training blocks
Race Ready
Built for high effort
Real Food
Natural food source
Vendor:
Revive
From R 20.00 ZAR
Local
Made in South Africa
Hydration
Keeps fluids balanced
Recovery
Helps fatigued muscles
Electrolytes
Replaces lost salts
Race Ready
Built for high effort
Vendor:
Enduren
From R 23.00 ZAR
Local
Made in South Africa
Tried & Tested
Trusted on trails
Mix & Sip
Easy to dissolve
Hydration
Keeps fluids balanced
Natural
No artificial flavours
Vendor:
Saltwtr
From R 20.00 ZAR
Long Run
Fuels steady endurance
Compact
Pocket-friendly pack
Race Ready
Built for high effort
High in Carbs
Great for long runs
Fast Energy
Instant fuel hit
Vendor:
Wazoogles
Wazoogles Superfood Protein Blend
From R 34.00 ZAR
Mix & Sip
Easy to dissolve
Local
Made in South Africa
Recovery
Helps fatigued muscles
High Protein
Supports recovery & repair
Organic
Certified organic ingredients
Vendor:
Race Food
From R 18.00 ZAR
Local
Made in South Africa
Tried & Tested
Trusted on trails
Race Ready
Built for high effort
Everyday
Reliable daily fuel
Real Food
Natural food source