Race week is about arriving at the start line rested, fully fueled and well hydrated, not about trying anything new. Follow this day-by-day checklist to get your nutrition right for any event lasting 90 minutes or more.
5–7 days out: lock in your plan
• Confirm your hourly carb, fluid and sodium targets
• Check what the race provides at aid stations and how often
• Buy and pack all race-day fuel, plus a spare supply
• Keep eating normally; your training load is dropping, so there's no need to diet
2–3 days out: start carb loading
For events over 90 minutes, increase carbohydrate to roughly 8–10 g per kg of body weight per day for the 36–48 hours before the race. For a 70 kg athlete, that's about 560–700 g of carbs per day.
• Base meals on rice, pasta, bread, potatoes, oats and fruit juice
• Reduce fibre and fat slightly to make room for carbs and reduce GI risk
• Expect to gain 1–2 kg; this is stored glycogen and water, not fat
• Keep hydration steady with normal fluid intake and some electrolytes
The day before: pre-load and relax
• Eat your main carb-rich meal at lunch and keep dinner simple and familiar
• Drink 500 ml of a stronger electrolyte drink with your evening meal
• Avoid alcohol, new restaurants and unfamiliar foods
• Lay out all your kit and fuel for the morning
Race morning: top up
• Eat a familiar breakfast 2–4 hours before the start (1–4 g carbs per kg)
• Drink 500 ml of electrolyte drink about 90 minutes before the start
• Sip to thirst after that and use the toilet before lining up
• Take any planned caffeine 45–60 minutes before the gun
During the race: stick to the plan
• Start fueling early, within the first 20–30 minutes
• Set a watch reminder for regular intake
• Adjust fluid and sodium upward if it's hotter than expected
• Don't abandon your plan for unfamiliar aid-station products unless needed
After the finish: recover
• Rehydrate with sodium-containing fluid
• Eat carbs and 20–40 g of protein within a couple of hours
• Celebrate; you've earned it
The takeaway
A calm, well-practised race week sets you up for your best performance. Stock up on Endura Fuel products early so your race-day fuel is exactly what you've trained with.
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