Morning of the Race:
6. It's crucial that your pre-event fuel is a tried-and-true option that has been tested in training. There's often anxiety, sleeplessness and tight schedules the morning of an event or race, so don't complicate things by failing to plan your breakfast. When you consume carbohydrates in the hours before an event, those carbs can be used as fuel that promotes better performance (carbs are needed directly before and during exercise lasting greater than 2 hours). Here are a few easy options available most anywhere that will provide 75-100 grams of get-you-going carbohydrates:
1-1.5 cups cooked oatmeal with brown sugar, real maple or honey, nuts and a banana (instant oatmeal packets work well)
2 slices sourdough bread (or bagel) with a small amount of cream cheese or peanut butter, honey and a banana
1-2 hardboiled eggs, 1 cup rice (or 2 slices toast with honey or jam), salt or soy sauce
Pre-made smoothie: If you like liquid nutrition before an event (this is a personal favorite and choice for many), you can simply make it ahead of time and keep it in a cooler while traveling. Use fruit, yogurt, cooked rice, honey and blend well.
No blender, no cooler, smoothie-shake option: Combine 1.5-2 cups cherry juice (or juice from another fruit), 4 teaspoons beet powder, protein powder and water (optional). Shake well.
7. Remember to hydrate well before your event. Again, electrolyte drinks or tablets are a good idea the morning of, as extra sodium can increase your blood volume and reduce your risk of hyponatremia during your event. Have electrolyte options on hand so that you're not scrambling.
More: 4 Hydration Tips for Runners
Camping Considerations:
Many off-road athletes end up camping before a race and have to work with minimal cooking equipment. This presents an extra degree of difficulty. I've found myself in this situation many times, and easy-to-reheat or easy-prep meals are a must.
8. For dinners, try cooking the protein portion at home ahead of time and refrigerate or freeze; then, at camp you only have to warm it. This also cuts down the risk that you'll eat under-cooked food and end up with stomach issues. For example, cook spaghetti meat and sauce together ahead of time. Warm meat, cook pasta and add a slice of sourdough at camp.
9. Take advantage of low-preparation carbohydrates. Couscous cooks in just five minutes or less, pre-baked yams and potatoes are easy to reheat, and a loaf of artisan bread or tortillas require no work.
10. Pre-event fuel: Keep these simple. Waking up early after camping and trying to put together a complicated breakfast is a recipe for disaster. Instead, try the pre-made smoothie or juice shake option, opt for instant oatmeal with bananas, or pre-hard-boiled eggs with instant rice, couscous or bread. Or, skip cooking altogether and have sourdough or bagels with honey, peanut butter and a banana.
In the spirit of planning your race and racing your plan, make sure to arrange ahead of time for the training fuel on which your body depends before any race or event. You'll reduce anxiety, improve sleep, conserve energy and eliminate last-minute fueling disasters. Traveling can make it challenging, but nothing the well-prepared athlete can't handle.
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