The Time-Crunched Cyclist Podcast by CTS
Best Race Day Foods, Drinks, and Fueling Strategies, with Stephanie Howe, PhD (#244)
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.
34:04
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Quick takeaways
- Athletes should establish a race day nutrition plan that includes flexible fueling strategies to adapt to unforeseen circumstances and personal needs.
- Incorporating a variety of food types, such as savory snacks, helps combat palate fatigue and enhances overall race enjoyment and energy maintenance.
Deep dives
Fueling Strategies for Race Day
Proper nutrition is crucial for race day, with a focus on individual carbohydrate needs. Athletes should start with a baseline intake of around 60 grams of carbohydrates per hour, adapting based on personal experience and training. It's essential to plan out how much total fuel is needed for the anticipated race duration while considering hydration options and aid station availability. Carrying a manageable selection of familiar products helps avoid decision fatigue and ensures readiness to adapt if circumstances change during the race.
