The Race Across the Sky is just over the horizon and it's time to start dialing in your nutritional and fueling plans. Coach Charlotte has prepared a four-part educational series for the upcoming Leadville 100 Run & Ride. Our first one will help you dial in the 24hrs prior to race day.
In the 24 hours before, generally speaking, you want to aim for 7-12 grams of carbohydrate per kilogram of body weight per day! To get your body weight in kilograms, divide your weight in pounds by 2.2. Then you’re set to do the calculation as you’ve got your number. Multiple your weight in kilograms by 7 and then 10 to get your range for carbohydrates that day and split up the carbs throughout. Don’t try to have them all at once - your GI tract will not be happy!
We also know this is a lot of carbohydrates. Be sure you practice this in training before a heavy/hard training session to see how it goes and how you feel. Don’t add in any new sources of food, keep it simple and basic. These carbohydrates should be easy to digest carbohydrate sources like white rice, potato, regular bread, and regular pasta.
What this means essentially is that we don’t want you consuming a ton of fiber as this can tend to be a bit harder on the stomach and we want to make it as easy as we can in those 24 hours before. In addition, we would recommend, especially when 24 hours before your race hits, that you aim for half your plate as carbohydrates then the remainder split between protein, cooked veggies and some healthy fat. It’s important to ensure these veggies are cooked as raw veggies can be a bit harder to digest and we want to ensure all goes well during the big ride!
Lastly, the morning of Leadville, 2-3 hours ahead, you want to have a high carbohydrate meal! Be sure you consume something that is typical for you that morning and not something new, no matter how tempting that restaurant is with atypical foods that you don’t typically consume.
Some breakfast staples that we love:
- A bowl of oatmeal (Picky Oats Performance Oatmeal is delicious and easy to prepare early in the morning) with fruit, nut or seed butter, and a little honey or maple syrup
- A plain bagel (or two!) with some nut or seed butter and a banana, or have it with a few eggs and a side of fruit. Or even more simple and substitute cream cheese or butter and jelly as your topping!
- A big bowl of maple sweet white rice with slivered almonds and dried fruit with side of eggs
- 4 - 4 inch pancakes topped with a light smear of nut or seed butter and maple syrup
We would also advise adding in a high carbohydrate drink like Maurten 320, Neversecond C30 x 2-3 servings in one bottle, or Skratch Superfuel both the night and morning of to top off your carbohydrate stores. Pack in those carbs and ensure the fuel tank is ready to go for the hard racing ahead!
