This is one of the most regular questions I am asked.

Whilst it is valid, it is a bit like asking what to revise on exam day.

In other words the hard work should have already been done – that does NOT just mean losing fat prior to race day, it means testing some strategies before hand.

It also means teaching your body to be more efficient at fuel burning.

This is one of the reasons high fat diets have become popular, which have led to the conception of such phrases as:

“Turn your body into a fat burning machine”

Whilst I agree there are some benefits to becoming “fat adapted”, I prefer the strategy:

“Train Low, Race High”

For those not familiar with this approach, this simply refers to limiting carbohydrate consumption in training and then upping it prior to and during your race.

A bit like the old “Carb Loading” model but a little better throught through.

Now depending on the distance/length of time your event is likely to take, it will affect greatly to what extent you do this.

For example if you are likely to complete a sprint in 60 minutes you must eat vastly differently to if you are doing an Ironman in 16 hours.

Obviously I can’t go into all that detail here – I am however in the process of writing an ebook on this at the moment which will be for sale shortly.

In the meantime here is the best advice I can give:

• Get your day to day nutrition nailed – There is no point having great race day nutrition if the rest of the time it’s not right.
• Beware of the taper – Training volume can vastly reduce when on a taper and hence depending on the length of taper you can find yourself putting some weight on in this time.  Some people taper for 3 weeks, in which case you need to alter/reduce your calories at the beginning of this.
• Increase carbs 3 days out from a race – How much will depend on your size and length of race but this will ensure you have full glycogen stores for race day.
• Have a fat coffee – The last meal before your race should have a little caffeine and some fat, maybe cream or coconut oil in the coffee.

These are some very simple strategies you can start now, or on your first race day.

In the meantime get your day to day nutrition nailed.

If you’re struggling join the hundreds of others who have already bought my ebook:

The Triathlete Nutrition Code – How to set up your perfect diet plan:

http://www.nutri-tri.com/e-books/

I wrote this because I couldn’t possibly keep up with the demand for one to one nutrition plans.

This is basically all my knowledge on how to set up a diet for the endurance athlete like you.

It has recipes, information on improving your metallic rate (CRUCIAL), how to eat for your body type and how to avoid weight gain when the fats gone etc etc.

I think its awesome and the fact I’ve sold so many with such great feedback can only mean other triathletes out there agree with me.

Go and grab yourself a copy – you can still get your day to day nutrition nailed before worrying about the big Race Day.

http://www.nutri-tri.com/e-books/

Jamie “forget the pasta party” Leighton.

p.s – I’ll tell you why another time.