Tag: Race day strategy

Over 30% of athletes arrive at events dehydrated, a factor that significantly impacts marathon performance. While water is crucial, prolonged exercise over 60-90 minutes, especially in heat, requires more than plain water to replenish lost electrolytes and energy. This guide explores how Gatorade fits into a marathon fueling strategy.

Digestion can take up to 48 hours, but your stomach empties much faster. Learning how many hours before a race should you stop eating is crucial for peak performance and to prevent stomach issues on race day.

An Ironman athlete can burn up to 11,000 calories during a single event, making nutrition the unofficial fourth discipline of the sport. Understanding what nutrition does Ironman use is critical for sustaining energy, preventing fatigue, and achieving peak performance.

Endurance athletes need to consume 60-90 grams of carbohydrates per hour to maintain performance during prolonged exercise. Learning how many energy chews should you take is crucial for effectively meeting these fueling demands and avoiding the dreaded bonk.

According to seasoned runners on Reddit, there is no single right answer to whether you should carry water during a half marathon. It depends heavily on factors like race-day temperature, your personal sweat rate, and the availability of aid stations along the course.

Over 50% of marathon runners use some form of mid-race carbohydrate, but the question remains: should I use energy gels for a marathon? The answer depends heavily on your body's tolerance, training, and race day strategy, and is not a one-size-fits-all solution.

Over 70% of endurance athletes cite digestive issues as a significant concern on race day, highlighting the critical importance of a well-timed nutrition strategy. For a challenging event like HYROX, understanding precisely how many hours before HYROX should I eat is a key factor in your success, not just in fueling your body, but in preventing mid-race stomach problems.

According to the International Society of Sports Nutrition, a moderate dose of caffeine can improve exercise performance, particularly in endurance activities. So, is it okay to drink caffeine before a race? For many athletes, the answer is yes—but a successful strategy depends heavily on dosage, timing, and personal tolerance.

Over the years, numerous endurance athletes, from Ironman triathletes to ultra-marathoners, have famously used Coke during the final stages of races to gain a psychological and physical edge. But beyond the anecdotes, is Coke good for runners, and does it hold up to scientific scrutiny as a viable race-day fuel option?

Over 60-70% of a Hyrox competitor's total calories should come from carbohydrates in the days leading up to the race. This makes understanding race-day fueling, including whether you should eat a banana before Hyrox, a critical component of your strategy.