Raceday Nutrition

■ Race Profile:

Distance: 100km off-road

Terrain: Hilly, technical in places

Estimated duration: 5–7 hours

■ Night Before:

Carb-rich dinner with moderate protein and low fat

Example: Chicken + sweet potato + veggies + a slice of bread

Hydrate throughout the day and include electrolytes

■ Race Morning (2–3 hours before):

Breakfast: 100–150g carbs + protein (low fat/fibre)

Example: Oats + banana + honey + peanut butter

Hydrate: 500–750ml fluid with electrolytes

■ During the Race – Hour-by-Hour Plan:

Hour	What to Eat/Drink	Notes
0–1	Sports drink (20–30g carbs), 1 gel or bar	Start fueling early
1–2	1 energy bar or banana, water/electrolyte	Keep fueling consistent
2–3	1 gel + rice cake or jam sandwich	Mix real food with gels
3–4	2 gels or 1 bar, 500–750ml drink	Monitor fatigue
4–5	Caffeine gel (optional), banana/chews	Push through fatigue
5+	Small bites every 15–20 mins, liquid carbs	Easier to digest late race

■ Key Guidelines:

• 60–90g carbs per hour• 500–750ml fluid/hour

• 500–1000mg sodium/hour

• Eat on easier terrain or flat sections

• Use mix of bars, gels, chews, and real food

• Pre-open packaging for easy access

■ Example Setup (6-hour event):

• 2 bottles (electrolyte + water)

• 2–3 energy bars, 3–4 gels (1 with caffeine)

• Banana or jam sandwich, rice cakes

• Hydration pack with refill sachet

■ Final Tips:

• Practice all nutrition in training

• Train your gut for 60–90g carbs/hr

• Stay ahead of thirst and hunger

• Don’t try anything new on race day