You've put the training in. The "hay is in the barn". Now it's time to chill, get a last shake out in and fuel intelligently.

High altitude training induces an increased breathing rate, which in turn causes a faster loss of fluids through the respiration. It is therefore necessary for an athlete to drink more at high altitudes than they would for the same quantity of training at sea level.

We should all have a bottle of water or fluids with us right now. All the time. Huge fan of lemonade or limeade. The VitC helps absorb iron quicker and more evenly. It tastes great so I want to drink more. It has a small amount of sugar/carbs from the honey or maple syrup used to make it. It is hydrating. Provides a modest amount of electrolytes. This is also great during a race to have a bottle on hand and drink along with your Tailwind. Lemon is also detoxifying and full of antioxidants.

Fluid loss through sweat may be less apparent due to the faster evaporation of sweat in the thinner atmosphere. In such an environment, athletes may believe themselves to be losing fewer fluids than they really are and refrain from drinking for longer, resulting in dehydration.

The main purpose of high altitude training, especially for endurance athletes, is to promote the production of more red blood cells to increase oxygen capacity and oxygen transportation via the blood to the muscles. To create these additional red blood cells the body needs iron, which plays a central role in the manufacturing of hemoglobin, the part of the red blood cell responsible for oxygen binding. An iron deficiency can, therefore, reduce or even eliminate the benefits gained by high altitude training. If you are not on an iron supplement, do not start taking one so close to the race or on race day for the first time. Let's wait until after the race to introduce anything new.

High altitude training can stress the body in a way that affects the immune system, making athletes susceptible to infections and injuries. Antioxidants are one of the best ways to help the body to adapt to the changed environment and to stay healthy. Some classic natural antioxidants include small red beans, poms, blueberries, red kidney beans, pinto beans, blueberries, cranberries, artichoke hearts, blackberries, and prunes.

OK! We've discussed the importance of iron and antioxidants. Let's work them both into pre race food. The meals you eat two days before and the day before are key.

*This is a perfect breakfast for training, the day before the race, and race day morning. You can easily turn this into a smoothie as well if it is easier to consume as a liquid. This is a great option for race morning as a smoothie is already broken down and your body will not need to put the energy in to digesting so much.

It has healthy fats, protein, iron and antioxidants. You could also drizzle a little molasses for a touch more iron. Add seeds and nuts or nutmilk for extra protein. Dairy yoghurt or coconut milk yoghurt/chia pudding are also great options to add. Keep the amount of each meal you are eating similar to what you have consumed during training. NOW is NOT the time to start changing things.

We are huge fans of bone broth and veggie stock. I am often not a good breakfast eater and am usually too anxious on race morning to eat much. This is a GREAT alternative. Both have a small amount of fat, protein, essential vitamins and mineral. AND iron! It is easy for your system to digest and sort of wakes everything up. We usually add a tablespoon of apple cider vinegar to each measured cup. This is also great to sip o throughout the day as well. It helps keep you hydrated, adds a bit of easy calories and the components in both will help repair soft tissue injuries. OH! And if you're feeling really crazy, add a tsp of ground turmeric to help with inflammation.

Lunch two days before and the day before should be light, yet provide what you need to keep fuel stored. Lots of veggies and lean protein. Raw veggies, a large dark green leafy salad with nuts, fresh herbs, seeds, avocado,, red berries, etc. Veggies also contain a great deal of water content and will help you stay hydrated. Don't forget you should be drinking water throughout the day as well.

Dinner two days before and the night before should be similar to your lunch. Lots of protein, healthy fats and fresh veggies. Dark meat poultry contains more protein than white and has valuable healthy fats. If you are plant based, add quinoa, hemp seeds, chia, beans (the smaller the bean the more protein) Noodles made from edamame, sweet potatoes, beans, rice, etc. are also excellent additions to a meal.
Speaking of sweet potatoes, they are a great addition to a meal no matter what dietary restrictions you may have. The most common pre race dinner we make is: roasted sweet potato w/chicken and kale
OR for our plant based clients: roasted sweet potatoes w/avocado and arugula or kale. Keep the greens raw or just heated through to keep that iron level high. Add olive oil, salt, pepper and fresh herbs with a little apple cider vinegar or fresh squeezed lemon for added flavor, fats, and vitamins.

This is by far the easiest meal to figure out. If you crave it, you need it. If you need it, eat it!
chances are you will crave sweet, salty, savory, fatty...pretty much everything. you just ran Hardrock after all. Your body is depleted. if you are ravenous, but nervous you can't keep anything down yet, sip on hot bone broth or veggie stock. A little at a time until your systems come back around. This is great to continue to sip on daily for the next week. Remember that it helps to repair any soft tissue damage you built up during training and the race. Once you are feeling good and that you can keep food down, go for what you are craving. The most common post race meal we make for our elite clients is a burger with bacon and avocado and a giant salad with a beer. OR for our plant based clients, a veggie burger with avocado, sweet potato fries and a beer. Adding cinnamon to your food over the next week will help keep your insulin levels balanced. Don't forget that turmeric is great for battling inflammation. We add turmeric to nearly everything for the next week. Be sure to keep food close by as you will more than likely wake up in the middle of the night starving. Apples with nut butter, a sweet potato stuffed with quinoa and avocado or beans is an amazing middle of the night meal after a race. AND water water water.