ReFuel WINTER 2018 - Page 17

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