20 OCT
RUNAWAY BAROSSA MARATHON 20-21 OCT
TOUGH MUDDER MELBOURNE
Are you well hydrated? Don’t be afraid to
check the colour of your urine – if it’s dark,
smelly or small in volume, top up with an
electrolyte based drink immediately to
minimise the risk of further dehydration whilst
racing. MORE TIPS }} Tough Mudder folk can also get nervous! If
you struggle to eat pre-race, try a liquid meal
option such as a Rokeby Farms Smoothie or
Up&Go Energize to top up your body’s fuel
stores. MORE TIPS }}
28 OCT
AUCKLAND MARATHON 2-11 NOV
PAN PACIFIC MASTERS GAMES
If you’re travelling to compete it’s a great idea
to have researched local restaurants, cafes
and/or supermarkets to ensure your racing
needs are achieved for a great performance.
MORE TIPS If your event runs over multiple days, be well
prepared and aggressive with re-fuelling and
re-hydrating to help aid the back end of your
comp. MORE TIPS }}
9-11 NOV
FEDERAL AMATEUR OPEN 4 NOV
NOOSA TRIATHLON
Low GI carbohydrates and evenly distributed
protein intake across the day will help ensure
stable blood sugar levels – aiding
concentration, minimising fatigue and
assisting muscle maintenance. MORE TIPS }} If you’re looking for that extra buzz during
your run leg– talk to your Accredited Sports
Dietitian about suggested dosage and using
caffeine safely. MORE TIPS }}
25-30 NOV
THE PIONEER 1 DEC
BRUNY ISLAND ULTRA
Simple foods are usually smart choices ahead
of a long day of riding to minimise stomach
problems and bump up the fuel ~ a banana
hot dog (banana in white bread roll with honey)
or peanut butter and jam crumpet are wise
carbohydrate rich options. MORE TIPS }} Snack packs - get creative to minimise
flavour fatigue and combine salty with sweet,
such as salted peanut butter and chocolate
energy balls. MORE TIPS }}
2 DEC
IRONMAN 70.3 WESTERN
AUSTRALIA 2 DEC
BONDI TO BRONTE OCEAN SWIM
It’s best to avoid new supplements or
ergogenic aids, risky, or even highly
recommended products within the event
space pre-race… this could have the potential
to ruin all of your valuable prep! MORE TIPS }}
Being immersed in the water can increase
your appetite enormously! Refuel with a
warm or hot milky drink such as a large hot
chocolate, mocha or latte with a carbohydrate
based snack. MORE TIPS }}
Winter 2018 ReFuel Magazine
17