The Solution to Race Morning Breakfast Conundrums

Triathletes are often too anxious or nervous to diet properly on race morning. Skipping breakfast however even on regular days can be devastating and it can be more catastrophic on race days so, that avenue is definitely not an option. The good news is, having breakfast on race day can be a more pleasant experience with adequate preparation.

Plan                              

Never leave your fueling strategies until the morning of the race. For long distance races such as IRONMAN and IRONMAN 70.3 events, you should construct a meal plan at least two days prior to race day in order to maximize fuel storage and minimize gastrointestinal issues. There is no need for a drastic change in diet. An increase in carbs and a decrease in training intensity will suffice. In the case of shorter races (less than two hours), there is no need to stack up on carbohydrates instead top up on any glycogen used overnight.

 

Practice

In your training preparation, use your key workout days to practice your race day nutrition, including the pre-event meal. This will help you become familiar with what kind of meal you are likely to tolerate and enjoy racing on. A well-practiced routine will not just lessen anxiety, but also aid in decreasing the decisions to be made on race morning. Consider trying liquid meals with a bit of protein. If you’re not sure how to construct a well-balanced meal, Laaloosh.com provides excellent recipes for healthy meals. Dieting is very important especially on race day and as such consuming an adequate ratio of the right nutrients should not be ignored.

Pre-event meals that are light and provide a good source of glycogen as well as small amounts of protein and fat should always be prioritized. Personally, I like to include rice porridge and a peanut butter and jelly sandwich.

Perform

You should always keep dinner light the night before race day. Focus on incorporating more carbohydrate rich foods and decreasing the fiber content two or three days prior. Keep in mind that you should consider lower residue foods to assist in fast metabolic reactions. Opt for peeled and/or cooked fruits, and well-cooked vegetables rather than on your usual high fiber fruits, salads and vegetables. Fish and minced meat will also be easier on the digestive process than a full steak.

On race morning, do not experiment, stick to something familiar and don’t overeat. Eat several hours out from the start, then have another very light top-up closer to the actual start.

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