Now that you’ve focused on pre-race nutrition, don’t throw it all out the window during the race. Make sure you’re hydrating and taking in nutrition consistently throughout the long races. During a race lasting more than 45-60 minutes, take in water every 10-15 minutes and 30-60 grams of fuel every hour for endurance races, ½ marathon or longer. Suggestion: combine a gel with water in a gel flask as an easy way to provide your body with electrolytes, liquids and carbohydrates every mile or 10 minutes as opposed to fueling every 30-40 minutes. The more consistently you fuel during the race, the more likely you will avoid residual fatigue and dropping energy as the race goes on.
Find what works for the race! Don’t let race day be the first time you tried the fueling regimen out. Practice fueling some long night runs several weeks before the race. Plan a long run or two in the evening 3-4 weeks out so you can get your body acclimated for race day. Schedule a couple interval workouts at night. It’s hard to fuel for that intensity, so this will help your body adjust to the change.
Be aware of your normal bowel functions. Keep in mind that a nervous stomach alongside a change in racing time can easily throw off your "routine." Even with the perfect race day nutrition and fueling plan, a body that is not comfortable with change may cause you to see the port-a-john immediately after (or during) a race. Understand that evening races are not for everyone and most importantly, as you train your body to cross finishing lines, be sure to recognize what races are best suited for your body.
Good luck out there!! Hopefully this will prepare you to be able to enjoy both the Wine & Dine aspect of the race after the run is over!
Thanks again to Marni for the tips! Find Marni on the web at www.trimarnicoach.com and on Facebook: https://www.facebook.com/trimarnicoach
One thing that I forgot to mention is the excessive use of caffeinated beverages that you may be consuming to keep yourself energized and awake before a late evening race start. Although advantageous for the athlete who enjoys the cup of Joe to stimulate the bowel movements before a morning workout or race, a nervous belly alongside an excessive amount of caffeine in the evening may cause GI distress before and during your race (which will ultimately make it harder to properly stick to your race fueling plan). Additionally, too much caffeine may cause constipation in some which may cause you to feel bloated throughout the race (alongside overeating throughout the day). Be mindul of your eating and drinking before an evening race, likely experience and practice will be key to finding out what works best for you and your body.