On race day itself an easily digestible carbohydrate snack a couple of hours beforehand (my usual is a bagel with honey and a banana, a handful of jelly babies and a mug of tea or coffee).
don't try anything you haven't tried in training is a pretty good maxim. generally speaking it's not nearly as significant as for a marathon but that doesn't mean you go mad the day before and booze it up!:-) if you are looking to improve performance, and really i think you mean help your performance as improvement comes with training,then slow release sugars are best.these are found in: rye bread yoghurt(unsweetened) wholegrains legumes including kidney beans,lentils and chickpeas apples all raw root vegetables. this can also be balanced out by some moderate release sugars which include: dried fruits brown rice pasta bagels the quick release sugars which include sweets and chocolates,baked potatoes,french bread,white rice will provide a sugar release but deplete the body's energy reserves very speedily leaving you feeling even more tired than before. it might take some getting used to but the benefits in long races are great.
I eat 6 toasts the night before, then 4 toasts about 3-4 hours before, with a cup of strong coffee, then a whole pack of Lucozade tablets less than half an hour before, washed down with a bottle of lucozade. After much experimentation that's what seems to do it for me.
Having said that, one of my best, most effortless runs was the morning after a cheese fondue washed down with a fair bit of wine.
Oh my god, suprised about the amount of food runners eat! I try to avoid to eat too much only keeps the stomach busy. The more lbs you have to carry around the slower you get. I started using CHO powder recently. Seems to work great, only posted PB's so far.
My father tried honey on toast before a marathon a few years back after someone had suggested how good it was. His slowest time, and had to knock on peoples doors to ask if he could use the toilet, trap 2 problems!
Comments
Scrambled eggs on toast is meant to be a good one but I find that hard to stomach first thing in the morning.
toast and honey...
generally speaking it's not nearly as significant as for a marathon but that doesn't mean you go mad the day before and booze it up!:-)
if you are looking to improve performance, and really i think you mean help your performance as improvement comes with training,then slow release sugars are best.these are found in:
rye bread
yoghurt(unsweetened)
wholegrains
legumes including kidney beans,lentils and chickpeas
apples
all raw root vegetables.
this can also be balanced out by some moderate release sugars which include:
dried fruits
brown rice
pasta
bagels
the quick release sugars which include sweets and chocolates,baked potatoes,french bread,white rice will provide a sugar release but deplete the body's energy reserves very speedily leaving you feeling even more tired than before.
it might take some getting used to but the benefits in long races are great.
Having said that, one of my best, most effortless runs was the morning after a cheese fondue washed down with a fair bit of wine.
With a snack about half hour before (energy bar or banana)
everytime.
Good luck!
Toast, with butter and jam. Mmmmmm...
(hungry now)
All the great advice I can get!
Naomi
My father tried honey on toast before a marathon a few years back after someone had suggested how good it was.
His slowest time, and had to knock on peoples doors to ask if he could use the toilet, trap 2 problems!