FUELING FOR SUCCESS ON RACE DAY. 70.3 DISTANCE NUTRITION PLAN - By Ellie Salthouse

My race day nutrition plan is probably one of the hottest topics that I get asked about on a regular basis. Obviously it is important to understand that every athlete is different and has different fueling needs, but I wanted to give you an insight into my race day nutrition plan for the half distance.  It is vital that whatever your fueling strategy, you have practiced it multiple times in training and across a variety of different sessions; speed, endurance, threshold. This will ensure that you can stomach the fuel you’re using, you don’t experience any GI trouble, and allows you to determine the amount of nutrition that you require. My biggest tip is: never try anything new on race day!!

 Race morning - 2hrs before race start: 

  • 2 pieces of white bread with butter and Nutella
  • 1 banana
  • Coffee with a splash of milk

 I will also sip on Gatorade Endurance endurance formula and water all morning leading up to race start.

 30 mins before race start:

  • Gatorade Endurance caffeinated gel

 Bike:

I like to put majority of my nutrition in one bottle and dilute it together, so I can continuously sip on it throughout the ride. I find flavours that mix well together so that I actually enjoy sipping on the mix, rather than forcing myself. My nutrition bottle contains:

  • 2 servings Gatorade Endurance electrolyte formula
  • 1 Gatorade Endurance caffeinated gel
  • 2 Gatorade Endurance non-caffeinated gels
  • 1 salt tablet opened up and the contents diluted

I will also have an additional two gels in my bento box that are not diluted into the bottle. This is to ensure that I still have nutrition in case I lose my main nutrition bottle. Find a gel with a consistency that works for you; I enjoy the GE gels because they are quite runny and are easy to swallow and dilute.

 Run:

  • 1 Gatorade Endurance caffeinated gel
  • 1 Gatorade Endurance non-caffeinated gel
  • Electrolyte and water from the on-course aid stations

Hope you find this helpful and can adapt this plan to suit your own fueling needs. From experience, there can be a lot of trial and error involved in developing your nutrition plan, so ensure you give yourself time to find out what works for you.

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