by coach Dawn Elder
Well you've done it. You have put in the training. You have read everything there is on your race. You have looked up your competitors and now the big day is here. You know what you need to consume during the race and you have heard about "carbo loading", but taking some time to become educated on the role nutrition plays in your set up for the race can make all the difference in your experience.
There are many things to consider for pre-race nutrition such as the length of your event, environmental conditions, and your specific likes and dislikes. Also, it is important to remember that every athlete is an individual and may require some adjustments to the plan. Consider the science and then make your plan accordingly.
The goal of the week before your event is to load your muscles and liver with the glycogen (stored carbohydrates) you will need for the event. The greater these stores, the greater your potential to perform well during endurance events. Gone are the days of "carbo loading" only the night before. This can lead to bloating and gastrointestinal discomfort. The "new-school" method of carbohydrate loading proves to be very effective both in laboratory settings and in the field. Studies have shown that gradually increasing the carbohydrate intake over several days improves glycogen stores and ultimately increases the times to exhaustion. Traditionally, this method is followed about 3-7 days before the event (longer if it is a longer distance race) and includes decreasing the duration of training while increasing the amount of carbohydrates in the diet. One recommendation is to follow a normal intake of carbohydrates (5-7 grams per kilogram of body weight) during the first three days of the taper week. The next three days before the event, it is recommended to increase this amount to 10 grams of carbohydrate per kilogram of body weight. This is termed the loading phase. By virtue of the fact that your workouts will be significantly reduced during these final three days, you will naturally store up reserves of carbohydrates. This modified and better tolerated regimen results in glycogen stores equal to those provided by the "old-school" carbohydrate loading regiment but does not produce any ill effects from a high-fat or high-protein diet.
It is important to remember that during the "loading phase" weight gain is common. This is because carbohydrates must bind with water. This is a good thing for endurance athletes as this also assists in making sure your cells are saturated with water for the event.
For questions or comments contact Coach Dawn Elder at dawn@trisitionarea.com
Tri-Sition Area is not affiliated with any particular coaching service nor does it support any specific method or philosophy of training
