Crazyman Event Day Nutrition
We are excited to be on board for this great event. Fingers crossed that you get one of our personalised nutrition plans as a spot prize on event day!
Event day Nutrition for the Crazyman
The following is a step by step guide to creating an event day nutrition strategy that will leave nothing to chance. For optimal results, you should be practising and refining your event day strategy well in advance.
Heed the Trailblazer Nutrition Golden Rule: Never try something on event day that you have not trialled in training.
1. Estimate your goal time
Make a realistic estimate of your goal time. Knowing how long you will be on course will inform how much fuel you need to take with you. This will also help you pace yourself which is essential for an enjoyable and successful day.
2. Think about fluid
- You should know approximately how much you are likely to consume per hour on event day. If you don't already, you can measure your sweat rate, otherwise 'drink to thirst' (work out how much this will be during training), or stick to a conservative amount such as 600mls per hour.
- Total fluid requirements = goal time x hourly fluid rate
- Consider how much fluid you can carry with your hydration set up. How many bottles can you carry on your bike? How much fluid fits in your camelpack and have you trialled using that when you are kayaking? Will you have different systems for the different disciplines?
- Aid station intel: There are no aid stations although there are drink stations at the transition points.
- I recommend having a different hydration system set up and ready to go for each discipline.
3. Consider your carb intake
- You should know how much carbohydrate you can tolerate per hour, and therefore how much of your chosen carbohydrate source you need to carry.
- 60g per hour is decent amount of carbs. When exercising longer than two hours, more will benefit performance, but only if you have been practising during training.
- Total carbohydrate requirements = goal time x hourly carb intake
- Carbohydrates required from food sources = total carbohydrate requirements - carbs obtained from your fluid
- How many serves you will need to take with you = carbs required from food sources divided by grams of carbs in each serve of your chosen gel/bar
4. Practise your event day nutrition strategy in training
This goes for your pre-event meal, fluid consumed prior to the race starting, the brand of fluid and carbs you plan on using, eating whilst cycling at race pace, and eating in a bunch.
If all this seems like too much effot you have another option:
Get Tom Shand to do it for you. He will create a personalised nutrition programme for training and event day for just $49.95
Trailblazer Nutrition Personalised Nutrition Programme - $49.95
The Trailblazer Nutrition Programme is an interactive, personalised, nutrition plan designed specifically for you by our sports dietitian, Tom Shand. With ongoing contact with Tom, your nutrition for training and on event day is sorted. Click here for more details.