Planning your race day nutrition is a vital part of your preparations for Gaelforce West. We’ve put together some great tips based on the experience of the Gaelforce team and our event participants, to help guide your choices.
1. Carb-load before the race
Eat carbohydrate-rich meals in the 2 days leading up to an event - porridge, pasta, white bread and potatoes are all good sources. But don’t over eat - just eat a bigger portion with smaller portions of fibre rich foods such as fruit and veg. We find morning time is the best time for eating carbs.
2. Avoid caffeine
It is a good idea to avoid caffeine leading up to the event, to get the most out of your energy gels and drinks during the race and maximise the sensitivity on race day. It might also mean you’ll sleep better the night before!
3. Have a very early breakfast on event day
Eat breakfast no later than 2.5 hours before the event - ideally a low fibre meal with not too much liquid.
4. Using electrolytes wisely
Electrolytes replace the sodium in your body lost through exercise, so taking them beforehand can overload your system and cause an upset tummy. If you are a novice user then be cautious and practice using them during training and use as directed on the product.
Once you are familiar with them, introduce electrolytes on the day before the event and also season your food with salt to help bring levels up. You can then use electrolytes as your race drink to help keep hydration and sodium levels in order.
5. Don't over hydrate leading up to the event.
If you are going to the toilet approximately every 3 hours then you are sufficiently hydrated leading to the event. Your body can’t store water and you will end up needing toilet stops way too often.
6. Eat on the route
It is always advisable to eat before you are hungry to prevent you feeling weak and nauseous. If you are used to eating on the run then that’s great. A good time to get a bite is at the kayak transition area, the bike section, or on the assent up Croagh Patrick - you are still making headway but putting your time to good use. Breakfast bars are ideal here, bananas, or whatever you prefer that are easy to carry. Wrap them up well so they’re not ruined in wet weather!
7. Stay hydrated
It is advisable to drink before you are thirsty. Some people use the camel back style rucksack with water, others carry a bottle, others prefer not to carry on the run - this is a personal choice. But be prepared – you might not feel the impact on the first sections of the route, but you will pay for it after the kayak if you are not properly hydrated!
8. Energy gels
These are a great tool but should be used as they are designed - to provide a shot of carbohydrate. If you have never used them before, try them before race day and if you find they upset your tummy then take half the portion. Always take these gels with water as they are very concentrated.
Gels can help alleviate leg cramps so no harm to have some as a kind of first aid but always do your research beforehand and if you have never used them before do not use the race day as the first time. Different carb gels can have different effects on digestion in some people – you don’t need that as a problem during a long race!
9. Bring jellies
These are a Gaelforce favourite. Many friends have been made along the route sharing sweets with fellow competitors in the past. These are a simple and delightful way to get a little shot of sugar and they are light and easy to fit in your jersey. Ah the simple jelly baby going up Croagh Patrick does wonders!
10. Pack your gear wisely
Ensure your snacks are easily accessible and do not over pack - plan a snack on each section and one gel sachet for emergencies.
And just one more very important thing – whatever food and drink you choose to bring with you, do not throw your litter along the route! We owe it to this beautiful route to keep it pristine.
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