All posts tagged with: Tapering

Photo Credit: BMO Vancouver Marathon

For those running the BMO Vancouver Marathon this Sunday, May 6, 2012, or for any marathon in face, nutrition plays a key roll. After weeks and months of training, tapering week is about rest, mental preparation and paying attention to nutritional intake.

It is important to focus on maintaining the recommended daily intake of cabohydrates throughout the week to ensure your body has stored enough energy for race day. If you prepare correctly throughout the week there is no need for a massive carb-load the night prior to the race.

During tapering it’s important to decrease portion sizes of meals and snacks because you are running less km’s and will burn less calories.

On race day, stick to your typical long-run meal plan. A good meal plan for race day includes:

• 1 cup of oatmeal with honey
• banana
• 30 oz sports drink

Throughout the race the average person will need to consume 30-60 grams of carbohydrates (1-2 gels), plus water.

Post-race, carbohydrates, protein and water are required immediately and up to two hours after crossing the finish line. Chocolate milk, bagels and blueberries or bananas are great recovery foods.

The BMO Vancouver Marathon is less than a week away, the months of gruelling training is done and it’s now time to prepare your body and mind for race day. Here are some helpful tips to prepare you for a successful race day:

1. Stick to your tapering run schedule. It’ll be temping to want to do additional training; you’ve trained for months and it’s time to store energy for the big day.
2. Drink an extra glass of water each day to increase hydration and cleanse the body.
3. Increase your salt level. Add an extra of extra salt to every meal. Your body will need it on race day.
4. Increase your carb in-take, including potatoes, brown rice and whole wheat pasta.
5. Reduce or eliminate all fat from your diet. Stay away from ice cream, deep fried foods, donuts, etc.
6. Stick to a clean diet of fresh, natural ingredients including fresh vegetables and leaner meats like turkey and chicken.
7. Refrain from alcohol, smoking and drugs.
8. Decrease your caffeine in-take. Don’t have coffee, energy drinks, or soda the last two days before the race.
9. Gear check. The day before the race affix your timing chip to your shoe, set out your running gear and pin your race bib to the front of your shirt. Don’t forget to include bandaids to cover your nipples to avoid chaffing.
10. Prepare your water belt. Fill your water bottles and have all your nutrition planned out including gels, sport beans, blocks and your other fuel-replenishing supplements. Pack extra Advil for along the race route and the finish line.
11. The night before the race take Advil to reset your body’s aches and pains from training and to start out race day feeling fresh.
12. Get as much sleep as you can the night before the race.