fuel timing race day

Everyones diet is a little different, but there are a few rules of thumb.

- If you're up at 5, eat a good high-carb (complex) breakfast right away.  Limit or eliminate fiber and protein from this meal.  A eat a couple packs of oatmeal and coffee.  This meal should be eaten 2-3 hour before the race.

- About an hour before the race eat another 100-200 calories, either from liquid fuel or a portion of a PowerBar. 

- Ensure you're well hydrated.  Start hydrating days before the race, not just the morning of.

- No need to fuel during a Sprint.  There are different schools of thought on this.  I think that a Sprint is too short to require fuel during the race.  If you go in properly fueled and hydrated there will be no need to add calories during the race.  At most, carry a gel with you on the run in case you're feeling sluggish.

Best of luck!