Going Long - Pre-race Breakfast

hey Wes,

For long races, I aim for about 1000 calories starting at least 3 hours before the race.  for me this usually means:

bagel w/ peanut butter, and a banana soon as I wake up.  sip on 1 or 2 bottles of GU2O all morning right up until race time.  Eat a power bar or similar in route to the race site.  Then sometimes I'll pop a GU 20 or 30 minutes prior to my swim start.

That works for me and seems to work well for most of my clients.  (tweaking it to their taste of course)

Ken's plan is almost exactly like mine:

Banana and PB bagel first thing in the morning.  Wash it down with about half a bottle of water. 

Sip on a sports drink and try to put back the whole bottle pre-race.  If needed, much on half a clif bar.  Force myself to eat if needed.  If my nerves are high then skip it.  

Use a gel 15 minutes prior swim start.  

I have also incorporated boost/ensure into my breakfast.  The key is eating stuff that you know your body can handle. 

here's my SCHIM pre-race meal

Starting 3 hours before race and finishing 15 minutes before race - 1 ensure; 1 serving of oatmeal; 1 banana; 1 hammer gel 15 minutes prior to start. Total = 590 calories

Everyone is different as to how much their body needs and can take in before and during exercise so the number of calories needed is going to depend entirely on you. If you normally eat breakfast every day regardless of whether its a race day or not, then definitely eat because your body will be expecting it. If you usually skip breakfast, I wouldn't recommend skipping on race day but I would stick with a lighter meal consisting of food you know your body will not reject when under stress. Definitely give your body some time to begin the digestion process so you may need to wake up early to eat and then return to sleep for a bit before getting up for the race.

Before a tough workout or race, my staple meal is oatmeal made with water. For long distance stuff, I usually eat two packets of instant oatmeal (totals about 310-320 calories) at least 2 hours (preferrably 3) beforehand. Then I'll use an energy gel about 15 minutes before a race. Before my IM, I also threw in a Boost about an hour beforehand but wish that I hadn't because I had nutrition issues all day long and I attribute it to try to consume too much pre-race.

I am glad to hear Leslie say that because consuming 1000 calories pre race is definitely not something I could do. And I don't consider myself a light weight eater.

 Every morning I eat either a whole wheat bagel with lt cream cheese and salt or a bowl of Uncle Sam's cereal. water and coffee. 

Before a race I might also have 4oz of low fat cottage cheese or some peanut butter dipped in pretzels or maybe if I am jonesing for something sweet 1 cinnamon pop tart. Generally though, sugar does not do me any favors in the am so I try to avoid it completely.

But I don't think I go much over 500 calories. For the HIM I am also planning a gu before the swim, but even that I am debating a little.

My tummy is sensitive so for all races I have Joe's magic oatmeal. 

2 servings of steel cut oats (300 cals) cooked with a generous teaspoon of salt and 5 heaping teaspoons of brown sugar (~185 cals).  Topped with 6-8oz of vanilla soymilk (~100 cals).  And coffee, black.  One small cup only.  Depending on nerves, sometimes I can't eat all of the oatmeal, though.  Sips of water or 1 Gu pre-swim.   The steel cut oats are not as good but still tolerable cold so I can bring it in a cooler already cooked if no cooking devices are available or bring the hot pot to cook onsite.

Unless, of course, I forget the magic oatmeal at home and then I drink the soymilk and eat dry frosted miniwheats (several handfuls) straight out of the box.  All gas stations have frosted miniwheats.

didn't forget, just can't drink caffine on race day.  I hit the port-o-john enough as it is.

I drink coffee and some toast with peanut butter.

No coffee?  Yikes.  You must like to race angry!

Ha, this made me laugh.

My longest races were right around 3 hours but I've done many long rides so take my advice, FWIW. There is no way I could take in 1000 calories before a race. I'm pretty sure my body would revolt and it wouldn't be pretty. I usually have a PB & J waffle sandwich, a banana, coffee and sip on water. If I have anything else then it's a gel about 30 minutes before the start.

Like everyone else said, this is something that should be practiced way before race day. I have found out that my stomach can not handle any dairy before any type of major physical activity. (and I am soooo glad I found this out ahead of time!)