XCO Race Day Nutrition Strategy—Precision Hydration
Here is how I use Precision Fuel & Hydration products from start to finish for an XCO race-day!
Night Prior (with dinner):
1x PH 1500 sodium tablet + 1L of water
Morning Of (with breakfast):
1x PH 1500 sodium tablet + 1L of water
Warmup (45min):
45g of PH sodium drink mix + 750ml of water
Call-Up (15-min before the start):
Race (90min XCO):
90g/h of PH sodium drink mix
Split between three PH 500ml bottles
Spare PH 30g gel in back pocket
Post-Race Recovery:
1x PH 1500 sodium tablet + 1L of water
Keep in mind that I am a VERY salty sweater, so I use more sodium than most people Precision Fuel and Hydration uses a “Small Medium Large” analogy when it comes to whether you should be using PH500 (S) , PH1000 (M), or PH1500 (L) sodium tablets.
Here is my rationale for each step along the way:
PH 1500 the night prior - Sodium load to ensure the body retains the fluids I consume
PH 1500 the morning of - Final sodium load to make sure the fluids I consume contribute to blood volume
45g of PH sodium drink mix during my warmup - Provide an additional energy source and preserve muscle glycogen stores for the race
PH 100mg caffeinated gel 15-min before the start - Not only does this provide energy for the start of the race, but it also stimulates the sympathetic nervous system with the caffeine which really puts your body in race mode (do not over-do caffeine, once you have the effect, more is not better)
90g/h of PH sodium drink mix - Provide an additional fuel source and preserve muscle glycogen levels. The sodium and fluids help to maintain muscle function, thermoregulation, and fluid balance
Spare PH 30g gel in back pocket - Extra carbs on board in case something goes wrong with the feeds or I need less fuids due to the temperature
PH 1500 sodium tablet post race - To begin restoring fluid and electrolyte balance