You’ve signed up for the Iceman. You’re coaching onerous. Possibly you’ve even purchased your self some new gear only for the race. However have you considered your diet and hydration?

Should you haven’t, it’s time. Learn on to be taught professional methods about tips on how to gas your physique so you’ll be able to really feel and carry out your finest on race day from native Registered Dietitian and Iceman veteran Lindsay Van der Meer.

Count on Extra

When you’re lively, you’re anticipating extra out of your physique. And like a automobile, for those who put good gas in, it’s going to run extra effectively.

Too typically I see folks spend hours upon hours coaching for an occasion, then on race day they haven’t any plan for a way they intend to gas themselves for the occasion. Winging it with diet is leaving your efficiency to probability.

Easy modifications can typically make an enormous distinction. Comply with my 5 sports activities diet tricks to really feel your finest on race day:

1. Eat Breakfast and Eat it Early

Meals is barely serving to to gas your muscle groups if it is digested and absorbed. If meals continues to be in your abdomen if you begin exercising, it isn’t serving to you. In actual fact, a full abdomen will draw water away out of your working muscle groups to assist with digestion, leaving you feeling bloated and torpid (or worse, heading for the bathroom!).

What does this imply for race day? Eat breakfast no later than 3 hours earlier than you begin your portion of the race (round 7am on Iceman day for most individuals). A smaller snack shortly earlier than race begin can even assist make sure you get some additional vitality with out filling up. Nice selections are just a few sips of juice or ½ a banana.

2. Begin Hydrated and Keep that Means

Exercising in chilly climate places an added stress in your physique that may make it more durable to remain hydrated (for extra on this see my weblog put up on chilly climate hydration). The excellent news is that fluids can come from quite a lot of sources and it doesn’t simply need to be water. Milk, juice and even tea and occasional can all contribute to your fluid consumption (although caffeinated drinks shouldn’t be your solely supply of fluids).

What does this imply for race day? Drink sufficient fluids that your urine is the color of lemonade earlier than the race. Don’t need to have a look at your pee? Purpose to drink 2-4 cups of fluids through the morning earlier than the race, guaranteeing you save a bit for the hour earlier than you begin.

3. Have a Plan for Your Occasion(s) Throughout the Race

For contributors doing one leg of the occasion (eg. the ski, or one of many runs) taking within the fluids provided on the hydration stations is probably going all that’s wanted. Sports activities drinks might be useful for those who anticipate taking greater than 1 hour to finish your portion, however in any other case water alone is all that almost all transferring our bodies want.

What does this imply for race day? Carry fluids with you for those who frequently use them and reap the benefits of the hydration stations alongside the ten km route.

What if I’m doing the entire Iceman myself or a number of occasions? Soloist and contributors doing a number of legs of the occasion (eg. the ski then 10km run, or each runs) need to do a bit extra planning to remain hydrated and meet their physique’s vitality wants. Working muscle groups run out of glycogen, or saved vitality, beginning at across the 45 minute mark (relying in your tempo and depth). When your glycogen is gone, you’ll be able to really feel as if you’re fully out of vitality (additionally referred to as bonking). And nobody desires to stroll or stumble to the end line, or worse – not end in any respect! Fluids and a supply of carbohydrate are wanted to maintain muscle groups working optimally. Sports activities drinks, vitality gels or bite-sized candies can all be nice selections.

4. Attempt it Out in Apply

Whether or not it’s your pre-event breakfast, your borrowed hand-held water bottle, or a brand new sports activities gel or drink, strive it out first. Why? You need to be 100% sure that your physique tolerates it and that it helps you are feeling higher (not worse!) when you find yourself on the market pushing your self.

What does this imply for race day? Nothing must be new, from what you eat for dinner the evening earlier than to what you put on or use for hydration or with you throughout your portion of the race.

5. Bear in mind to Get better

Assist kick begin your put up race restoration with a snack. Not solely will this assist replenish your working muscle groups, however you’ll be extra prone to arrive on the banquet able to benefit from the meal along with your teammates and pals, and never so hungry that you simply’re prone to overeat. Good selections embrace a mixture of carbohydrates (for muscle vitality) and protein (for muscle restore).

What does this imply for race day? Pack a snack. Nice concepts embrace fruit and a muffin, a granola bar, or cheese and crackers.

So there you may have it. 5 Easy issues you are able to do to really feel and carry out your finest on race day. Is there a technique that’s easiest so that you can undertake? Which one will you strive first? I’d love to listen to your feedback.

Lindsay Van der Meer, Registered Dietitian


1. American School of Sports activities Drugs, Academy of Vitamin and Dietetics, Dietitians of Canada (2015). Joint Place Assertion on Vitamin and Athletic Efficiency, Drugs & Science in Sport and Train.

2. Ryan, M. (2005). Efficiency Vitamin for Winter Sports activities. Boulder, Colorado: Peak Sports activities Press.



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