1. Dunedin Marathon “getting the little things right”
Photo courtesy of lanier67 on flickr

2. Megan Gibbons HEAD OF COLLEGE – Otago Polytechnic Nutritionist Athletics coach

3. 3 months to go.... Starting to think about what to do on race day
Thinking about eating better to help training
Have heard of carbohydrate loading
Don’t really drink when training – what about race day
Aches and Pains

4. What to do on Race Day Plan ahead and practice
Make sure you eat breakfast
Have a strategy
Hydrate
Toilet stops
Recovery

7. What About Now?

8. Do the Basics Right
Meet the minimum recommended serves of each of the food groups
Fruit and Vegetables (5)
Breads and Cereals (6)
Meat or Alternatives (1-2)
Dairy or Alternatives (2-3)
Plenty of fluids
Minimise fat, sugar and salt
If drinking alcohol do so in
moderation

9. Having Enough Carbohydrate
Important for energy
Important for recovery
Muscle and brain fuel

10. Muscle Glycogen Resynthesis (Costill and Miller, 1980)
Nutrition Applied
PT571001; SP572001; SM569001

11. Hydration Body ≈ 60% water Essential for Learn to drink on the run
regulating body temperature
transporting nutrients and oxygen
medium for reactions to occur
Learn to drink on the run
Camelback/drink belt
Use the aid stations
Water vs sports drink vs gels

12. Carbohydrate Loading

13. Pre Race Meal (also pre-training)
High CHO
Low fibre
Low fat
Low-moderate protein
Adequate fluid

14. Examples of Suitable Options
Breakfast cereal with reduced-fat milk and fruit
Porridge with reduced-fat milk and fruit juice
Muffins or crumpets with honey/jam/syrup
Baked beans on toast
Creamed rice and tinned fruit
Jacket potato and creamed corn
Low-fat breakfast bar or muesli bar and a banana
Roll or sandwich with banana and honey
Fresh fruit salad with yoghurt

15. Aches and Pains Stomach cramps Toilet stops Cramping Dehydration
Fatigue
Illness
Injury

16. Questions