After all the hard work, don’t leave anything to chance when it comes to the final preparations
• Two days out. If you’ve travelled somewhere exciting for a big race, it can be really tempting to spend the days before walking around and sightseeing. Obviously you want to enjoy yourself while you’re there, but consider other options like a bus tour, rather than walking miles. Or try to plan your trip so that you have plenty of time after the race to walk around.
Start to increase the proportion of carbohydrates in your food in the last couple of days before race day; this is known as ‘carbloading’. We mentioned your glycogen stores previously, and carbloading in the days before your race is exactly what tops them up. There is a limit to the amount of carbohydrates your liver and muscles can store, though, so there’s no need to go overboard. Aim for 70% of carbs from your total calories, along with low-fat unprocessed foods and lean protein. Our bodies prefer to store carbs from starchy foods, so pasta, potatoes, rice and bagels are all great for this.
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