Garett Graubins December 28, 2011 TWEET COMMENTS 0

Recipe for Race-Day Success - Page 5

"Post-race I always crave a cheeseburger and fries as well as several beers," says Jones-Wilkins, adding in a good-natured rib at his pal, Joe Kulak. "The type of beer varies but when he's buying I am not too picky."

And, on a more serious note, Jones-Wilkins adds: "Then, over the next few days I try to keep a balanced diet and just eat until I am full whenever possible."

And that's nutritional advice we'll all gladly follow.

Garett Graubins is a Senior Contributing Editor to Trail Runner.


Carb Boom

Fleet-footed foodies share their time-tested pre-race-day dinners

Laura Haefeli, Del Norte, Colorado, 2004 & 2005 USATF Mountain Runner of the Year, member of two-time gold-medal-winning U.S. Mountain Running Team: "Before races, I have always favored high-carb meals: noodles, potatoes and breads. Pastas digest easily."

Joe Kulak, Philadelphia, Pennsylvania, record-holder for the Grand Slam of Ultrarunning (running the four most prestigious 100-mile ultras in the same summer): "The night before only pasta ... no salad, some ice cream."

Andy Jones-Wilkins, Ketchum, Idaho, top-10 Western States 100 finisher and winner of the 2007 Vermont 100: "I go with the classic big bowl of pasta, meatballs and bread, and five or six Sierra Nevadas to help me sleep."

Darcy Africa, Boulder, Colorado, winner of the 2007 Bighorn and Cascade Crest 100-Milers: "The same meal I've had ever since I was a kid the night before my big swim meets ... pasta! I make it myself with red sauce, veggies and some form of vegetarian protein like Gimme Lean (a fat-free, soy-product replacement for ground beef) or tofu."

Jasper Halekas, Oakland, California, 2007 USATF 100-Mile National Champion: "I eat a lot of carbs to top off my glycogen stores, and have my big meals early in the day and stick to a smaller meal in the evening. Hopefully, this leads to me being able to get it all out in the morning and not have to take pit stops during the race."


Fast Food Tips


:: Eat foods rich in carbohydrates that will sit well in your stomach.

:: Avoid cream sauces, high-fat and sugary food that will keep you up at night.

Race Day

:: Top off your carb stores with a meal two to four hours before the race.

:: Eat a small carb snack roughly 90 minutes before the starter's pistol.

:: During the race, shoot to take in 40 to 60 grams of carbohydrates (about two gels) per hour.

:: Rotate between water and sports drink, aiming for two 20-ounce bottles per hour.


:: For muscle recovery eat within 30 minutes after a race.

:: Seek out a carbohydrate source with some fat and protein.

:: Antioxidants help neutralize the elevated level of free radicals in your system after a hard effort.


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