Race-week nutrition plan
Race week is not the time to improvise or innovate. The goal is simple: reach the start line with full stores, well hydrated, a settled stomach and zero nasty surprises. That means gradually raising carbs, staying steadily hydrated, dropping experiments and preparing your logistics ahead of time. Here's a clear countdown for the final seven days.
The week before
Early in the week, keep a normal, balanced diet while looking after daily hydration. In the last 2 to 3 days, raise the carb share (pasta, rice, bread, potatoes, fruit) as training volume drops — that's the principle of carb loading. Gradually lower fibre and fat in the last 24 to 48 hours if you're prone to stomach trouble. Don't try any new food or supplement that week.
Race day
In the morning, have a final digestible carb meal 3 to 4 hours before the start (the one you've already tested in training), then optionally a small snack 30 to 60 minutes before. Drink steadily without overloading. Prepare all your race fuel the night before — gels, drink, salt — along with your hourly intake plan, so you decide nothing in the stress of the start.
The countdown
- D-7 to D-3: normal diet, careful hydration
- D-3 to D-1: carb share up, volume down
- D-2/D-1: fibre and fat reduced if sensitive
- Night before: fuel and hourly intake plan prepared
- Race day: tested meal 3-4 h before, optional snack 30-60 min before
Common mistakes
- Testing a new food or supplement during race week
- 'Stuffing' carbs all at once instead of a gradual build-up
- Raising fibre right before a race, risking GI trouble
- Neglecting hydration in the preceding days
- Preparing your fuel at the last minute on race morning
FAQ
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