Pre-Training Fuel 101: Carb Loading & Race-Day Nutrition (Half Marathon, Marathon, HYROX)

Beating PBs starts before the start line. In this episode, Performance Dietitian Caoileann Conway and Coach Eoin Donnelly break down exactly how to fuel before training and big race days such as half marathon, marathon, and HYROX so you can start topped up and finish strong.

What you’ll learn

• The pre-session formula: 2-4 hours before + simple sugars 30-60 mins before
• Carb loading made simple: for events greater than 90 mins, aim ~8-10 g/kg/day for 24–48 hrs (marathon closer to 10–12 g/kg/day).
• Caffeine basics: 3–6 mg/kg 30–60 mins pre (or 1–3 mg/kg for training days).
• Gut training & race-week tweaks to avoid GI issues.
• How the plan changes for training vs half vs. full marathon vs. HYROX.

Quick-start simple carb options

1. Banana
2. Bagel with banana + honey/jam
3. Squares bar
4. Sugary cereal e.g. Frosties
5. Caffeine + Carbs drink e.g. Red Bull
6. Jellies
7. Dried Fruits

600g & 800g Carb Day Examples available here: https://www.canva.com/design/DAGyZog97Vg/0mGe-kHN7tKb6ZwaAQTrDg/view?utm_content=DAGyZog97Vg&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h1a81fdd780

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