By: Rejean Chiasson, Head Coach and Co-founder of Pace & Mind
‘The hay is in the barn’ as they say, but are you fueling correctly for race day?
As most of us get ready to run our fall goal race, one of the most critical and often over-looked steps in preparing for race day is ‘fueling.’ I’m not talking about eating mountains of pasta one week prior (or even that birthday cake you see in the photo above). I’m talking about the strategy you use to actually fuel for race day. There is nothing worse then having run hundreds of kilometres in training to discover you’ve hit a wall and ‘bonked’ 30+ kms in a marathon or fading at the end of your half-marathon. In some cases, ‘bonking’ can be quite severe; denoted by dizziness, a sickness to your stomach usually combined with a feeling of heaviness in your legs. This is why part of my job as Coach is to be lethally focused on fueling for my runners throughout their training season, the days leading up to race day and lastly, race day itself.
Here’s some tactics to overcome ‘bonking’ and fuel your best to run your best:
- 7 days out: keep your diet clean, no junk, but stick to food you know and are used to
- 3 days out: lower fat and protein intake
- The size (number of calories) of your meals should be about the same as normal, but percentage of carbs gets larger, proteins and fats get lower…remember you’re tapering, so your total caloric output is way lower
- 2 days out: take 1L of sport drink
- 1 day out: take 1L of sport drink
- 1 day out: keep your fiber intake low, fat and protein also low
- 7 days out keep your diet clean, no junk
- 3 days out (Friday for a Sunday race) lower fat and protein intake
- The size (number of calories) of your meals should be about the same as normal, but percentage of carbs gets larger, protein and fats lower
- The day before the race (Saturday) take in 1L of sports drink
- Day before keep your fibre intake low, fat and protein also low
Naturally, their are a lot more things you can do for fueling on race day itself. If your Coach is tuned to your diet/nutrition, they should be able to give you tips for the actual race day. As every runner is different, I provide runners details for race day as part of their program and encourage them to experiment to get it right throughout the season.
Have a kick-butt fall race day everyone. Run your best.
About Pace & Mind
Based in Toronto and Montreal, Pace and Mind is an advanced coaching service for runners who run for their life; physically and mentally progressing to achieve goals on and off the road. We offer highly custom-training programs based on: Individuality, Progression, Recovery, Motivation, Engagement and Community. Unlike traditional programs and clinics, Pace and Mind coaching programs are built directly by Coach Rejean Chiasson, a Canadian Marathon Champion, 4x half-marathon Canadian medalist and Brooks Elite Ambasador. They are powered by TrainingPeaks software to ensure data accuracy and a powerful listening tool for the coach. Lastly, we integrate the runner into engagement and community runs plus socials to create the best running experience possible. You have one life to live. Run for your life.