Carb loading question.

JerseyGirlinTN

My focus is generally on calorie counting while being mindful of my carb intake - making sure I have enough, NOT cutting :happy: - to support the distance I plan to run. I'm running a half on Saturday so I'm in a taper :sad: and on top of that, I'll be starting my carb loading on Wednesday. I'm having a really tough time figuring in my carb amounts into my calorie limits without being able to run (as much as I normally do) to get some added exercise calories thrown in.

So, when carb loading, are you less stringent with your calorie counting?

BrianSharpe

I wouldn't worry too much about specifically carb loading for a half-marathon. Eat at maintenance during your taper week and aim for 55% to 60% of your calories to come from carbs (1 g carb = 4 cal, 1 g protein = 4 cal, 1 g fat = 9 cal) and you should be fine.

You probably already know this but it's worth repeating.....no new foods in the 24 to 48hrs in advance of the race, the last thing you want on race day are digestive surprises. Most runners (myself included) are creatures of habit, my pre-race dinner is almost invariably spaghetti with meat sauce (my own home made) or chicken and pasta and race day breakfast is toast (or a bagel) with peanut butter, a banana and yogurt (try to eat 3hrs before the race start)>

If you've been training with gels and are unsure which ones the race organizers may be providing (not all races will offer them) take your own supply (same applies if you've been using a sports drink....) stick with the tried and true and, most importantly........ have fun!

Have a great race.

davemunger

Yep, Brian has got it about right. I would add that it doesn't hurt to eat a bit more than maintenance level the day before. Your goal should be to be satisfied, not hungry, on race day.

Have a small, high-carb breakfast that you know agrees with your stomach on race morning, about two hours before the race. If you don't normally eat before running, test that out this week. I like to do a race-day simulation on the Wednesday prior to the race, where I get up at the time I'm planning on waking on race day, eat the way I'm planning on eating, etc. Then just run a few easy miles (whatever is called for in your plan) but throw a mile or two in the middle at your planned race pace, again, to make sure everything feels right physically.

One other note: There is no need to drink a ton of water on race morning. Drink until you are no longer thirsty, about 2 hours before the race. Then bring a disposable water bottle to the starting area and drink about 8 ounces of water right before the start. You will be properly hydrated but avoid needless trips to the bathroom (and long porta-potty lines).