Race Day Fueling/Hydration Tips
The following post is written by Mike Wares, a Mesa-Phx Marathon veteran, Ironman and seasoned distance runner.
Here are a few tips for fueling/hydration this week and for race day.
- Maintain frequency and content of meals, but try to get more protein in your meals. Don’t go crazy and think you need to “carb-load”, you don’t want to be bloated on race day. If you eat normal combined with the reduced volume this week, you will have plenty of carbs on race day.
- Thursday and Friday drink 1-2 bottles of Pedialite each day.
- From Friday noon on, limit veggies. For dinner have some carbs like pasta or brown rice and protein. Suggest you eat a little dinner earlier (5pm). No need to go heavy on the carbs.
- Saturday breakfast should be about 500-700 calories. I like having a couple of bananas, cliff bar or similar or maybe a bagel with honey and something to drink. Oatmeal is good also.
- After we do our warm-up just before the race, it would be ok to take in about 100 calories and some water.
Race day fueling —
- Pretty simple, I try to aim for about 100-200 calories per hour. Gels, Powerade, cliff blocks, etc. whatever seems to work best for you. Stay hydrated — it will probably be pretty cool at the start, but don’t forget to drink water starting early otherwise you will get behind and never be able to catch up.
You guys have heard me say this already a few times, but I think trying to “bank” time in the first half is risky. Stay on pace and save it for the finish. Most marathoners slow down in the second half. Better to take it easy and relaxed during the downhill sections, you will more than make up for it later. Have faith and trust the training.
It looks like weather on race day is going to be near perfect. A cool 47-50 at the start and probably not more than 65 by the finish. Plus a slight tail wind. Good day for a PR!!