YOUR PRE-RACE PLAN

HOW TO CARB LOAD IN THE DAYS AND HOURS LEADING UP TO YOUR ENDURANCE EVENT

FOUR DAYS OUT

TARGET: Eat up to

10g carbs per kg bodyweight per day.

STICK TO: Low-GI, slow-release complex carbs, such as brown rice and wholewheat pasta.

WHY? To increase muscle and liver glycogen.

24 HOURS TO GO

TARGET: Switch to lower GI, lower fibre carbs.

STICK TO: White rice, bread and pasta.

WHY?To avoid gastrointestinal discomfort, either through having too much fibre or simply too much food.

RACE DAY

TARGET: Have a breakfast you can digest in time for the event, then regular higher GI snacks to top up carb intake. Limit fat, protein and fibre.

STICK TO: Sports drinks, gels and sweets to boost energy 30-60 minutes before the event, and during if you can.

WHY? To improve performance by fuelling the working muscles.