WEEKS BEFORE THE RACE

Start consuming carbohydrates during exercise. Work up to the amounts you want to use in the race (30 to 60 grams per hour). Try different sources of carbohydrates (gels, drinks, chews, bars) and decide on your preferred source.

From then on, only use the exact ones you plan to use on race day, as different brands have different formulations.

Be aware of possible weather conditions on race day (see historical weather data).

Measure your sweat rate during exercise to create a hydration plan.

Plan your race day breakfast and get into the habit of eating it before training sessions.

Practice consuming extra carbohydrates immediately before starting your workout.

Buy carbohydrate-boosting foods.

Use caffeine before and during exercise to find a comfortable amount that doesn't cause side effects.

3-4 DAYS BEFORE THE RACE

Start by carb loading with 10 to 12 g/kg of carbs. Slightly reduce protein and fat intake. Start by reducing your fiber intake.

1 DAY BEFORE THE RACE

Continue carbohydrate intake at 10 to 12 g/kg of carbohydrates.

Maintain good hydration and ensure urine is light in color. Adjust hydration plan based on race day weather conditions.

Prepare food and drinks for race day (e.g. prepare breakfast in a Tupperware container, measure powder).

RACE DAY

Mix carbohydrate drinks from powders.

Stay hydrated and drink +/- 500ml in the 2 hours before start to keep the urine pale in color.

Adjust fluid and carbohydrate intake depending on stomach fullness.