How to fuel the week of your race
by Coach Lauren Ganes, Go WOW Team SF Bay Area
Note from Coach Stephanie: This “Marathon Minute” was written by Go WOW’s awesome Coach Lauren. While we include specific individuals’ names, this information applies to everyone racing who wants to explore their best potential by applying half marathon nutrition to their taper week.
Congratulations to WOW Women: Elaine M, Jacque K, Leti D, and Marybeth T on training for this week-end’s beautiful Big Sur Half Marathon! You have run many miles to prepare for this event and now you are ready to cross that finish line.
Fueling this week can add support to your run. Make sure you stay hydrated this whole week. Simply drink water with every meal and add a few more glasses during the day. Eat healthy carbohydrates (non- processed) and don’t forget to add some protein. Race day morning eat the same breakfast you did during training and include liquid with some electrolytes as well.
Remember during the race to stay hydrated and fuel with electrolyte gels, and/or chews and LIQUID, the same things you used during training. Plan ahead and decide whether you will ingest your electrolytes by time or by mile. You want to keep your blood sugar level balanced so you don’t feel depleted at the end of the race. This really works.
After the race, within 30-45 minutes you want to have some food with protein and carbs to begin the repair of your muscles. This is another good time to drink liquids, especially with electrolytes.
BRAVO LADIES! HAVE A GREAT RACE!