1. Practice for race day.
2. Try out what works best for me during training, so I know what to consume during races
3. Fueling is not only for race day. Miles is miles - your body still need nutrients regardless if there is a racing bib or not.
I will share with you my 10K fueling plan. A lot of trainers will tell you not to prepare or do anything different for fueling. I disagree. When we run more than 5 miles, we start to loose power in our muscles.
If we do not properly fuel BEFORE the run, and sometimes during - we will crash. In addition, when we run hard (like we do in a race) we need to recover, regardless of the distance.
My 10K fueling plan:(I have been using this plan since Summer 2011)
*Day before - I lightly carb load. Not as much as I would for a Half Marathon, but I bump up my carbs.
*1 1/2 hours before the race - I eat a PowerBar Performance Bar. These are specially formulated for PRE-race.
*15-20 minutes before gun time - I consume a PowerBar with little or no caffeine. This helps my tummy. Most importantly - I chase it with a little bit of water. ALWAYS consume you gels with water (not sports drinks) - unless you want stomach cramps during the race.
*30 minutes into the race, I will often consume another gel. I don't wait until I am exhausted, I consume the gel BEFORE my body tells me it needs it. I consume the gel, when I near an aid station (to drink a little bit of water)
This should get me to the end of the 10K training run or race.
*Post-race - water and a PowerBar Recovery Bar. Especially formulated to aid in recovery.
|My 10K pre-race, during race and post-race fueling|
Test out to see what works for you - and stick with it. Everybody is different. Use your training runs to practice for the races. You will be glad you did.
Next time, I will share with you my fueling plan for my 5k's :)
Do you have a special fueling plan for your 10k's?
(c) C. Ragsdale 2011-12
Charlene L. Ragsdale - Las Vegas, NV
Running Coach, Certified Sports Nutritionist & Public Speaker
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