Karapoti Classic Nutrition Hub
Trailblazer Nutrition is the official nutrition information provider for the Karapoti Classic. This post is a checklist of what you should be doing between now and event day to ensure that your nutrition is sorted.
For further information you can also read:
This article about creating a nutrition plan for the event
And this article about pre-exercise nutrition
We also have a couple of different nutrition plans that will help you get the most out of training and perform your best on event day.
Countdown to the Karapoti Classic
Time is ticking, so it's time you started ticking some things off your event to-do list. Here are 5 things you can do to ensure that your nutrition is sorted for race day.
Eat well everyday
Eating well everyday is the foundation for feeling good and performing well. What I mean by eating well everyday is following the usual healthy eating guidelines in the build up to the event.
To be fair, you should be doing this all the time anyway, but if your day-day-day diet traditionally leaves something to be desired, here are the basics that you should aim to achieve in the week leading up to the event:
Cut the crap. Try to remove junk food, high sugar/fat foods, takeaways etc from the diet. An easy way of doing this is to eat 'real food'. Meat, chicken, fish, eggs, lentils, potatoes, kumara, rice, and dairy products are real food. Soft drink, chips, muesli bars, Burker King, lollies, etc are not.
Eat balanced meals. Include protein, grainy carbohydrates, and lots of vegetables in each meal. Snack on fruit, nuts, seeds, yoghurt etc.
Drink plenty of water (but don't buy bottled water).
Eat three regular meals of even sizes.
Practise your race day breakfast
Your pre-event meal should be high in carbs, and moderate/low in protein and fat.
It should be a meal which is familiar to you - i.e you should have practised it in training.
Consume this meal 1 - 3 hours priot to your event starting.
I recommend consuming the meal you plan on having on event day everyday in the week leading up to the event, if possible at the time you will have it on event day.
Sort your race-day nutrition plan
Check out my guide to sorting your Karapoti Classic event day nutrition plan here.
Don't try anything on race day that you haven't trialled in training.
This is super important. The final touches you put on your race week in terms of nutrition can make a difference to your performance, but if you have not practised these during training then there is a chance that these changes could cause an unforseen and unwanted problem. If you haven't practised it during training, and you are not confident that you will tolerate it, don't risk introducing it at the last minute.
Here's a quick personal story to put this in perspective:
I watched the London marathon in April 2013 and said to myself, "Tom, you are going to do that next year, and you are going to do it under three hours." I lay down the challenge, and I put into place a whole host of systems and processes to give myself the best possible chance of achieving my goal. I left nothing to chance. That is, until I got some new socks for race day. They were slightly thicker than my usual socks, and as a result I developed pain in my feet and blisters. I noticed this early in the race and took some paracetamol to ease the pain. I hadn't taken paracetamol during training, and, maybe it had nothing to do with the paracetamol, but for the first time (I never had it during training), at the 25km mark, I got a crippling stitch. I had to slow my pace and battle through the pain for 5km. It nearly derailed me, but fortunately it was gone by the 30km mark and I was able to claw back the time I lost over the following 12km, just sneaking under my 3hr goal (by 16 seconds!!). I came so close to not achieving a goal I had worked for a whole year, and a pair of new socks was nearly a contributing factor to that. That is one example of why you should never do something on race day that you have not trialled in training.