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Double event this weekend


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I know there are a lot of posts on nutrition advice for endurance events but I couldn't really find anything that discusses my particular situation...

I am participating in an event this coming weekend that is a 35 mile bike ride on Saturday and a 1/2 marathon on Sunday. I wanted some advice on how you think I should best prepare for this event nutritionally before, after, and during. I expect temperatures to be on the warmer side.

Thanks for your input! Any help will be appreciated.

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From my experience, you can just treat these as normal workouts of similar duration/intensity. They'll be 18+ hours apart, allowing for plenty of recovery time. In other words:

Friday night: If you eat any differently the night before a long bike ride, eat your normal pre-ride dinner.

Saturday morning: Normal pre-ride breakfast, then during the ride, hydrate and take in salt supplementation as well as normal mid-ride fuel (dried fruit, sweet potato puree, etc - whatever you've been using). Immediately after the ride, intake a post workout meal. If possible, take an ice bath for 10-15 minutes to aid recovery.

Saturday night: Do a few leg drains (http://blog.timesunion.com/running/legs-up-the-wall-pose/2781/) to keep fresh blood flowing to your legs. Again, eat your normal pre-event dinner.

Sunday morning: Just like you'd approach any other long run - pre-run breakfast, bring hydration and salt. I personally wouldn't need any mid-run fuel for 13.1 miles, but if you do, bring what you've been using.

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