s2/e10 Making A Race Day Plan with Coach Elisabeth

Pre-Race Nutrition

Elisabeth Scott emphasizes the importance of pre-race nutrition, highlighting that nothing new should be introduced on race day. She advises that runners should practice their meal plans during training to ensure they know what foods sit well with them before a race. Elisabeth warns against trying new foods the night before a race, suggesting that adventurous eating should be saved for after the event.

Nothing new on race day. Now is not the time to try new things. Now is the time to do exactly the same thing that you've done before, which, you know, works.

Traveling can disrupt regular eating schedules, so she recommends setting timers for meals and ensuring proper hydration, especially when crossing time zones 1 2.

   

In-Race Fueling

In-race fueling is crucial for maintaining energy levels, and Elisabeth Scott outlines a strategy based on time rather than distance. She suggests aiming for 30 to 60 grams of carbohydrates per hour for races over an hour, increasing to 60 to 90 grams for longer events. This approach ensures consistent energy supply, which is vital for performance.

You're going to aim between 30 and 60 grams of carbohydrate per hour on those longer races.

Elisabeth also stresses the importance of hydration, recommending a gel or sport fuel every 30 minutes, supplemented with water and electrolytes. This strategy helps runners manage their energy and hydration needs effectively throughout the race 3 2.