Pre-race breakfast/nutrition

[LucasK]

Hi

On Sunday I will be running my first half marathon in Sydney. The furthest I have raced before this was the Dee Why Pub2Pub a few weeks ago (13.4km). All part of my Ironman prep training.

I noticed when I did the Pub2Pub that I started to need water after about 6km in, and I was wondering if this was to do with what I had eaten for breakfast. namely Muesli with yogurt and some fruit juice. I had an SIS Go Gel before the race also.

I noticed Doc had mentioned something about certain foods taking water from your body in order to digest, and I assume muesli would be one of those foods, I had planned to take an SIS Go gel before the start and have one with me for the run, but what should I be eating/drinking beforehand

Thanks

Lucas

[hillary]

hi lucas,

i am not sure what exactly is making you feel thirsty, but i can share a couple of pre-race breakfast tips. i generally try to avoid dairy poducts, and anything with fruits/grains/fiber--which essentially rules out everything you ate. i think these types of foods can do all kinds of crazy things to one's stomach! instead, i think some toast with honey/peanut butter (not sure how vegemite might work as a substitute--you'll have to ask our australian contingent about that) feels a lot better on the guts a couple hours later.

one other factor to consider is the timing of your pre-race meal. i have found 3 hours before race start to be optimal.

but i am sure my teammates will have some alternative strategies for you.
all the best for your race,
hillary

[chrissie]

hey...i would agree with the biscuit. I eat pretty plain food the two days before the race, reducing my fibre intake significantly. For breakfast i have a few plain english muffins with some jam and honey and a banana. You might also want to add some smooth (not crunchy) peanut butter or soft cheese to get some fat. This is less important for shorter races, but i find that for 70.3 and IM racing (and being a skinny wench) i need that extra fat to burn.....

I have my breakfast around 2 to 2 1/2 hours before race start. I sip water in the morning (but dont overdo it, otherwise you will deplete yourself of all your minerals, by basically peeing them out). Some of my teammates sip energy drink instead of water. And yes - a gel right before the start could work if you have found one that you like, and doesnt upset your stomach.

Good luck in the Half anyway Lucas! Some of my friends are racing too, so send us an update when it is all over and you can sit down and relax and enjoy a proper meal!!!!!

C

[adal]

... try to avoid ... anything with ... grains

...i think some toast ...

What do they make toast of  nowadays

[doc]

they make it out of such refined shit , that any body that calls it a grain is being a smart arse ,
and we dont do that here on this site
thats for slowtwitch,com
the girls have given outstanding advice .
heed it or do what you will  with it , but we dont deride it here .

[Matthieu O’Halloran - "M@"]

Our secret ingredient is coffeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee!

[jules]

I learnt the hard way - take it from the iron chicks.  Their advice is spot on.

Jules

[Gandalf]

to the OP. It's not just what you eat prior to the race. If you want to get it right then it's also about when you eat it (timing is everything) and also as Chrissie touched on, your diet in the days before the race.

You might also want to read a post that Doc wrote about Coke and Mars bars fueling a long distance OW swim. I'm laughing to myself if I see Coke and Mars bars as the new mode in race nutrition. But I took Doc's story to mean that 1) that was what worked for that particular person and 2) in was as much about fueling with something that his system was already used to handling rather than the merits of Coke and Mars bars. i.e. there is a link between your regular nutrition and your race nutrition. i.e. it's no good just putting in a good sensible diet program in the days before a race unless it gels with your regular diet.

I may be wrong, but that was my take away from that story.

[AndyS]

Our secret ingredient is coffeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee!

I'd go for that, coffee and a short jog to get the two-bob-bits out the way then it's into race mode. 

[doc]

i was exactly the parable .
he couldnt have done it on the   correct nutritional diet .

[LucasK]

Just want to say thanks to Chrissie and Hillary for their pre race nutrition advice. I had a cup of coffee and 4 slices of honey on toast, and a glass of Barocca (some multi vitamin drink). Had to use the gents just before the race. Had a gel at the start. Wasn't sure how fast i could or should go as I had never run that far before, ended up running just over 88 minutes, so I can't really complain, felt fine at the end. Most importantly though, i never felt any of my breakfast along the way, which is what i was most concerned about, so now i have run a half marathon and know what to eat before races. Superb

So thanks once again

Lucas

[hillary]

SUPER news, lucas! glad the eating plan worked out for you. that is a very respectable first half marathon, as well.
congrats!
hillary

[doc]

well done lucas
well done the iron chicks

[LucasK]

Was quite pleased with the time, I knew after 10km i could have gone a bit quicker, but no need to rush it, still 5 months to go before the main event. All of this is still a voyage of discovery. Can't believe people do this stuff for fun, oh well

Cheers for the help, i am sure i'll have more questions along the way

[dexter_ding]

does this apply to training as well? thanks!

Dexter