Week of the Race

Continue your tapering activities. You should consider this your week to rest, gradually decreasing your mileage so that by race day, your legs and body are well rested. Avoid “last minute” hard training.

Choose low-fat and protein rich foods. While many racers worry about weight gain during tapering, this is no time to cut back on meals, fat or protein. Your body will rely on these energy sources during an endurance event. Choose from such lean meats as chicken, hamburger and fish, and such carbohydrate-rich foods as fruit,  rice, bagels, potatoes and pancakes.

Consume high carbohydrate foods after exercise, such as bananas, yogurt, raisins, orange juice and fig newtons®. You know if you’ve “carbo-loaded” enough if your scale goes up; the weight gain is water weight, and for every gram of carbohydrate you store, you store three grams of water.

One to Three Days Prior to Race

Hydrate well before the race. Your race day performance depends largely on how much water and other fluids you drink several days in advance of the race. Juices and such water-based foods as soup and melons will help balance your overall fluids. It is possible to get too much fluid. Known as hyponatremia, overhydration can lead to nausea, vomiting and in the most severe cases, seizure and death.

“Clear by 3 p.m.” the day before: a good rule of thumb. If you’re drinking enough water and other fluids, your urine should be clear by 3 to 6 p.m. the day before the race. Avoid beer, tea, coffee and alcohol, which can have a dehydrating effect.

Your daily food intake should consist of 60-70 percent carbohydrates, 15 percent lean protein and 20-25 percent fat about three days before the event. Eat a moderate amount of fiber to avoid constipation. See our Sample Carbohydrate Loading Diet.

Make an effort to eat well the day before the race if you know you will toss and turn the night before the event. Plan your evening and pre-race meal to allow food enough time to digest. Stick with tried and true foods you know sit well with you and avoid “stuffing” yourself. General rules of thumb: allow 3-4 hours for large meals to digest; 2-3 hours for a smaller meal; 1-2 hours for blended or liquid meals, and less than an hour for a snack.

Cut your toenails short to reduce friction inside your running and biking shoes.

Race Day

Eat a light breakfast several hours before the race. Choose something your body is used to and that you've used during pre-event training. Avoid trying something new because you heard it worked for someone else. Experimentation is best left for training. Consider eating light snacks—banana, orange slices or GU®—beginning around five miles to maintain your energy during the race. Don’t start experimenting with foods on the race course if you haven’t previously done so as part of your training.

Use petroleum jelly to prevent chafing on such frictions sites as nipples, inner thighs and armpits.

Place band-aids over nipples to reduce friction.

Avoid cotton shirts and clothing that holds moisture to your body and can cause friction.

Wear a long-sleeved polypropylene shirt or T-shirt you can remove if morning temperatures are in the 40s or below. Cotton or poly gloves, or old socks, will help to keep your hands warm.

Run down the middle of the road or switch sides often during the race to prevent undue stress on joints from curved roads.

Drink water and consume carbs throughout the event (tiny sips and mouthfuls can make a difference), even if you don’t feel thirsty. Drink fluid replacements only if you are used to doing so during training otherwise, you may experience such adverse reactions as cramping or nausea.

Use energy bars, fruit and other carbs you can easily chew to help to fuel your muscles. Avoid using such products if you haven't tried them first during training.

Other questions? Call Minnesota Sports Medicine at 612-273-4800.