Pace & Training Planner

Carb-Loading (3 Days Before)

• Focus on easily digestible carbs (rice, pasta, potatoes)
• Reduce fiber intake gradually
• Maintain adequate hydration with electrolytes
• Moderate protein intake (1.2-1.6g/kg body weight)
• Limit fat to make room for carbohydrates

Day Before Race

• Breakfast: Carb-rich breakfast (oatmeal, toast, fruit)
• Lunch: Moderate-sized meal with plenty of carbs, some protein
• Dinner: Early, carb-heavy dinner (4-5 hours before bed)
• Hydration: Drink 500-750ml extra water with electrolytes
• Evening snack: Small carb-rich snack if hungry
• Avoid alcohol and minimize caffeine

Pre-Race Breakfast

• Eat 2-4 hours before race start
• Keep fat, protein, and fiber low to moderate
• Sample meals:
  • Oatmeal with banana and honey
  • Bagel with jam and small amount of nut butter
  • White rice with small amount of protein
  • Sports drink + energy/granola bar

Race Morning Timeline

• 4 hours before: Main pre-race meal
• 2 hours before: Drink 5-7ml/kg of water or sports drink
• 60-90 min before: Optional small carb snack (banana, energy bar)
• 30-60 min before: Sip water as needed
• 15-30 min before: Optional carb mouth rinse or small energy gel
• Pre-start: Final hydration sips

Carbohydrate Intake

• Start fueling early (30-45 minutes into the race)
• Consume carbs at regular intervals (every 15-20 min)
• Mix carbohydrate sources for better absorption:
  • Energy gels (25-30g carbs per gel)
  • Sports drinks (30-60g carbs per 500ml)
  • Chews/blocks (5-10g carbs per piece)
  • Whole foods (banana, dates, etc. for slower paces)

Hydration Strategy

• Start race well-hydrated but not overhydrated
• Drink to thirst, aiming for consistent small amounts
• Alternate between water and electrolyte drinks
• Practice drinking while running in training
• Adjust intake based on temperature:
  • Cool weather: Lower end of range
  • Hot weather: Upper end of range

Electrolytes

• Consuming 300-600mg sodium per hour is recommended
• Sources of electrolytes:
  • Sports drinks
  • Electrolyte tablets/capsules
  • Salt packets
  • Electrolyte-enhanced gels
• Heavy sweaters should aim for the higher end of sodium intake
• Watch for signs of imbalance: nausea, confusion, muscle cramping

Sample Fueling Plan

For a Sub-4:00 marathon:

• Start to 1 hour: 1 gel at 30-45 min + water/sports drink at aid stations
• 1-2 hours: Gel every 30-45 min + 120-180ml fluid every 15-20 min
• 2+ hours: Continue same pattern, possibly increasing frequency of carbs