The Time-Crunched Cyclist Podcast by CTS Best Race Day Foods, Drinks, and Fueling Strategies, with Stephanie Howe, PhD (#244)
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Apr 16, 2025 Stephanie Howe, PhD, is an elite ultramarathon runner and CTS Coach specializing in nutrition for athletes. In this discussion, she shares vital race day nutrition strategies, emphasizing the significance of thorough planning and adaptability. They tackle palate fatigue and how to maintain energy during long races by varying food options. Additionally, Stephanie reveals essential sodium requirements for peak performance and offers tips for overcoming gastrointestinal issues. With practical advice, listeners will be better equipped for race day challenges.
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Plan Nutrition by Duration and Aid Stations
- Plan your race day nutrition by estimating race duration with a range to avoid under-fueling.
- Calculate total carbohydrate needs and strategize aid station stops and what to carry accordingly.
Simplify and Delegate Nutrition
- Simplify your race nutrition options to avoid decision fatigue and pack what you trust.
- Use drop bags or assign a crew member to manage nutrition for easy access and adaptability.
Use Real Food to Combat Fatigue
- Include small amounts of salty, crunchy, or real food to prevent palate fatigue and boost morale.
- Practice these foods in training and grab something enjoyable at aid stations to energize yourself.