What do I pack in for such a long day?
Race day is long. Allot of waiting. Allot of sitting around. You have to be prepared in a few different ways.
- Something comfortable to sit on.
- Something comfortable to lay on.
- All the gear you need + a backup pair.
- Something that enjoy doing by yourself if you are not watching all the events.
- Food & beverages offcourse...
Race day food is never something new that your body hasn't experienced before.
This is food choices that you train on regularly and know very well. You know how long it lasts...how well it works...& how long before a swim moment to eat it. Some people can eat while exercising...typical cyclists and Endurance swim events are good examples. They constantly eat and drink while never stopping during feeding intervals...
The only difference might be intensity. An extremely intense workout can cause discomfort with heavy digesting foods, if taken at the wrong time.
Race food is designed to be taken during and between events, much like Triathlons as well. They digest fast & easy...feel light, chew & swallow easy with maximal absorption & uptake in the bloodstream.
If you know your events are in quick succession, then these options are the best.
On the other hand, when our events are spaced allot further apart, then we can completely rely on normal food, taken the typical hour before the time.
Race Foods are mostly aimed at the young elite market. So let's start with what we know works for everyone.
Mixed Nuts
Peanut Butter
Dry Muesli ...(the bars are loaded with sugar)
Bananas
Boiled Eggs
Avocado
Cheese Blocks
Apples
Blueberries
Rye Bread (Small Pieces)
Baby Potatoes
Fruit Cake
What is the best Hydration?
Too much water on a hot day is not the best thing. We flush out too much. A properly dosed electrolyte is the best option for hydration at swim events. It is important that the product you choose has the correct ideal dosage of all the ingredients that is necessary for proper hydration. Yes...as hard as it is to believe that you can pay for useless supplements...they do exist. Not all products have the maximum ideal dosage, so Read your labels
If your swimmer has a "sweet tooth"...save it as a reward if you must, but not during race day. No fruit juices either. The amount of sugar in a juice is insane. No energy drinks !! Why? because no one ever trains on energy drinks... Always remember...if you don't train on these things...don't drink it on the day that matter most, thinking that this is going to benefit me more than what my biology is used to.
Bottom line is to be consistent to what your body understands. Never buy food at a race meeting. I have seen how people throw up everything their body has, just before an event. Control all possible variables that can crash your attempt at a Personal Best performance.