To optimize your performance and ensure your body is adequately prepared for the race, adhere to the following pre-race nutrition guidelines. It is crucial to practice this fueling strategy at least three times before race day to acclimate your digestive system.

• Maintain your normal diet but adjust your meals as detailed below to ensure your body is properly fueled:
• Olympic and Half Marathon: Consume a substantial breakfast the day before your event.
• Half Ironman and Marathon: In addition to the large breakfast, include a hearty dinner two days before your event.
• Ironman and Ultra: Follow the Half Ironman plan and add a significant lunch two days before your event.

A "large meal" should contain 90-125 grams of carbohydrates, 20 grams of protein, and less than 25 grams of fat. Here are some meal examples:

• Two days before: Sandwich or sub with pretzels or chips; pasta with red sauce, grilled chicken, and bread.
• One day before (breakfast): Pancakes, toast, home fries, and two eggs, consumed no later than 9 AM to ensure full digestion by race day.
• After your large breakfast, gradually reduce food intake throughout the day. Your last meal should be light and rich in carbohydrates but low in fat and fiber.

Carbohydrate-rich foods include fat-free fig newtons, pretzels, bagels, power bars, and sports drinks. Avoid fibrous fruits and vegetables.

For Triathletes (Olympic Distance, Half Ironman, Marathon, and Ironman)

Olympic Distance and Half Marathon:

Training Volume: Follow the week's regular training volume plan.

Carbohydrate Intake: Increase your carbohydrate intake by 60% the day before the event, aiming for approximately 735-785 grams. This ensures your muscles are fully loaded with glycogen for the race.

Half Ironman and Marathon:

• Two Days Before the Event: Increase your carbohydrate intake by 20% (approximately 355-405 grams) to begin filling glycogen stores.
• The Day Before the Event: Increase carbohydrates by 60% (approximately 735-785 grams) for maximum glycogen storage.

Ironman:

• Two Days Before the Event: Increase carbohydrate intake by 40% (approximately 545-595 grams) to ensure solid energy reserves.
• The Day Before the Event: Increase carbohydrates by 60% (approximately 735-785 grams) to top off glycogen stores.

Century Ride (100 miles) and Gran Fondo

• Two Days Before the Event: Increase carbohydrate intake by 20% (approximately 400-450 grams) to start topping off glycogen stores.
• The Day Before the Event: Boost carbohydrate intake by 60% (approximately 800-850 grams) to fully prepare for the long ride.

Stage Races (Multi-Day Events):

• Two Days Before the First Stage: Increase carbohydrate intake by 40% (approximately 600-650 grams) to build up glycogen stores.
• The Day Before Each Stage: Continue with a 60% increase in carbohydrate intake (approximately 800-850 grams) to replenish energy for the next stage.

Three Days Before the Event

• Fluid Intake: Drink 105-115 oz (3-3.5 liters) of fluid daily. Include water, sports drinks, or electrolyte solutions like Nuun to stay hydrated and maintain electrolyte balance.
• Hydration Tips: Avoid dehydrating beverages like alcohol and excessive caffeine. Spread your fluid intake throughout the day for optimal hydration. Monitor urine color—light yellow indicates good hydration.

Focus: Simple carbs and lean protein, along with a sports drink.

Meal Example:

Main: Grilled chicken breast with white rice and steamed broccoli.

Side: Whole wheat dinner roll with a pat of butter.

Drink: 12-16 oz sports drink (e.g., Gatorade or Nuun).

Focus: Simple carbs and protein, along with a sports drink.

Meal Example

Main: Oatmeal topped with sliced bananas and a drizzle of honey.

Side: Scrambled eggs with a piece of whole wheat toast.

Drink: 12-16 oz sports drink (e.g., Powerade).

Focus: Smaller meal with simple carbs and protein, including a sports drink.

Meal Example

Main: Turkey sandwich on white bread with a slice of cheese, lettuce, and tomato.

Side: Apple slices or a small serving of pretzels.

Drink: 12-16 oz sports drink (e.g., Skratch Labs).

Focus: Simple carbs and lean protein, incorporating a sports drink.

Meal Example

Main: Baked salmon with a sweet potato and a side of steamed green beans.

Side: Quinoa salad with light vinaigrette.

Drink: 12-16 oz sports drink (e.g., Tailwind Nutrition).

Timing: 2-3 hours before the race.

Meal Example

Main: Apple Sauce with a banana and scope of protein powder or Plain bagel with peanut butter and a banana.

Side: Low-fat yogurt or a small smoothie.

Drink: 12-16 oz sports drink (e.g., Maurten Drink Mix) and a gel.

Focus: Quick energy boost.

Meal Example:

Pre-Race Fuel: Energy gel or chews (e.g., GU Energy Gel or Clif Shot Bloks).

Drink: Small sip of water or sports drink to wash down the gel.

• Morning: Opt for a low glycemic meal without fiber or fat, and include 3-6 grams of Branched Chain Amino Acids (BCAAs). Avoid oatmeal or peanut butter.
• During the Race: Use products with essential nutrients only. Aim to drink every 10 minutes on the bike to meet hourly hydration needs. Adjust intake based on weather conditions, aiming to urinate at least once (Half Ironman) or twice (Ironman) during the event.
• Fuel: A mix of high and low glycemic carbs (dextrose, fructose, maltodextrin) is recommended. Sports drinks should contain 40-50 grams of carbs and 500-600mg of sodium per 24-ounce bottle.
• Issues: For bloating, increase sodium intake. For stress or sour stomach, reduce pace. Tingling fingers suggest a potassium deficiency; consider a banana as a substitute for a gel.