How to practice race-day nutrition during long training runs

Long training runs reveal problems that shorter sessions can hide: a bottle of water feels sufficient until the temperature rises, a gel sits heavily after the first hour, or an unfamiliar drink causes stomach discomfort. Nutrition therefore belongs in the training plan from the beginning, not just the final race-week schedule.

The goal is to create a repeatable fuelling system that supports sustained pace, hydration and decision-making. It does not require eating constantly or carrying every available sports supplement. A few dependable choices, tested over months, will usually serve an ultra or trail athlete better than an elaborate menu that has never been rehearsed.

Make every long run a nutrition rehearsal

On a weekend long run, practise eating and drinking at the rate you expect to use in competition. Many athletes begin with 30–40 grams of carbohydrate per hour and gradually progress towards 50–60 grams as their gut adapts. Longer events may justify higher targets, but the increase should come from training rather than a sudden decision on race day. Carbohydrate is the main fuel for working muscles, while gels, drinks and solid food can all contribute to the total.

Set a simple rhythm, such as a gel every 25–30 minutes, a drink at each planned top-up, and a larger piece of food around the halfway point. Record what you consumed, how you felt and whether your weight changed. That information is more valuable than a perfect product list. The aim is to discover an intake that feels manageable while keeping energy steady during the final third of the run.

Use food that is affordable and easy to carry

Australian supermarkets such as Coles and Woolworths provide plenty of practical race food. Bananas, white bread with jam, rice cakes, sultanas, honey and sports drinks are inexpensive, familiar and easy to measure. A banana plus a slice of bread can provide roughly 35–40 grams of carbohydrate, while a standard gel often supplies around 25–30 grams. Check labels in grams and kilojoules rather than assuming every product has the same concentration.

Choose a small number of options and use them repeatedly in training. A chemist or online sports-nutrition store can supply electrolyte sachets and gels when supermarkets are less convenient. Keep wrappers and packaging manageable, especially on narrow trails. Food safety matters in warm conditions: an insulated pouch or frozen gel can help in Brisbane summer heat, while a banana that has sat in a hot car will not be an appealing aid-station meal.

Calibrate fluids and electrolytes to the weather

Start by estimating your sweat rate. Weigh yourself before and after a representative run, subtract any fluid consumed and divide the difference by the hours exercised. This gives a personal guide to fluid needs without relying on a generic recommendation. The best target is usually to replace most of the lost fluid while avoiding the discomfort and weight gain caused by drinking far beyond sweat losses.

Conditions change those numbers quickly. Brisbane can combine high humidity with intense heat, increasing fluid and sodium losses. Melbourne’s wind and cool mornings may make it easy to under-drink before the temperature rises later. Sydney’s coastal and sandstone trail routes may offer occasional taps but often include long stretches without reliable water. Use a hydration vest that fits securely, learn how much liquid it holds and practise refilling it without stopping for long.

Electrolytes help replace sodium lost through sweat, particularly for salty sweaters or prolonged hot-weather events. Many athletes test 300–600 milligrams of sodium per hour, while others need more or less. Use sports drinks, electrolyte sachets or tablets consistently enough to judge their effect. Very salty mixtures can upset the stomach, and excessive fluid without sodium can also become problematic, so each change should be tested on a long run.

Train your stomach like any other skill

Gut training means repeatedly consuming your planned fuel during meaningful sessions. Start with a modest amount, take it in smaller portions and pair carbohydrate with fluid. The stomach adapts when it has time, so increasing intake gradually is more useful than forcing 90 grams of carbohydrate per hour during a single weekend run. Products containing mixed glucose and fructose may be useful at higher intakes, provided they agree with you.

Keep the event menu simple and low in fibre. Large portions, nuts, fatty foods and unfamiliar products can slow digestion or trigger nausea. If your stomach feels unsettled, review the volume consumed, recent meals, heat exposure and hydration before changing everything at once. A ten-minute walk can settle food more effectively than standing around an aid station, and choosing a familiar drink often restores comfort when gels begin to taste stale.

Rehearse aid stations and realistic contingencies

Build the plan around both distance and elapsed time. For a trail ultra, note where water is available, where food will first appear and which stations may be skipped because of crowding, heat or navigation errors. Practice opening packets, using a reservoir and swallowing while walking uphill. If volunteers can carry a spare bottle, check the event rules beforehand rather than assuming assistance will always be available.

Carry one backup that does not depend on an aid station, even if it is only an extra gel. Long runs sometimes create a late fuel need when a planned station disappears from the route or the stomach rejects the first choice. Rehearse eating before you are raven, drinking according to plan rather than thirst, and adjusting when conditions change. The best nutrition plan leaves enough flexibility to respond without abandoning the habits established during training.

Good race nutrition should become almost unremarkable. Fuelling should support pace, hydration should protect concentration, and stomach discomfort should not dictate the final hours. The habit to remember is the one tested in training: reliable carbohydrate, measured fluid, adequate sodium and a backup for uncertain days.