Carb loading, race-week meals, and morning-of fueling strategies for Iceman racers
You’ve trained hard. You’ve tested your fuel on long rides. Now it’s time to set yourself up for a strong, steady performance on race day—starting with how you eat the week before Iceman.
This post is for anyone taking on the full 30-mile course. Whether this is your first time or you’re chasing a PR, how you fuel in the days leading up can directly impact how you feel from mile 1 to 30. Let’s break it down.
1. The Week Leading Up: Keep It Familiar and Consistent
The final week before Iceman is not the time for food experiments, “cleanses,” or panicked carb binges.
Stick with foods you’ve trained with. Prioritize balanced meals with carbs, protein, and healthy fats. Keep hydration steady. Think of this phase as maintenance with intention.
Key strategies:
- Maintain regular meal timing
- Don’t reduce calories just because your training load is tapering
- Add electrolytes to your fluids once or twice a day, even if it’s cold outside
2. Carb Loading for the 30-Mile Race
Carb loading doesn’t mean eating an entire loaf of garlic bread the night before. Done right, it’s a gradual increase in carbohydrate intake in the 48 hours leading up to the race to maximize glycogen stores (your body’s fuel tank).
When to start:
Begin your carb load Thursday morning for the race on Saturday.
How much:
Aim for 3.5–5 grams of carbs per pound of body weight per day over Thursday and Friday.
Example: A 135 lb rider would aim for roughly 470–675 grams of carbs per day.
This means carbs at every meal and snack—not just dinner.
Good carb sources:
- White rice, potatoes, sweet potatoes
- Pasta, bagels, toast, pancakes
- Fruit, fruit juice, applesauce
- Low-fiber cereal, oats, graham crackers
- Sports drinks, electrolyte drink mixes with carbs
Reduce fat and fiber slightly during these two days to make room for more carbs and reduce risk of digestive issues.
Note: You may gain 1–3 pounds of water weight during this phase. That’s normal and expected—each gram of stored glycogen holds about 3g of water. You’ll feel fuller but also stronger on race day.
3. The Night Before the Race
Dinner the night before should be carb-heavy, moderate in protein, and low in fat and fiber. Keep it simple. This is not the time for spicy Thai takeout or experimental gut bombs.
Sample meals:
- Grilled chicken with white rice and roasted carrots
- Pasta with lean ground turkey and marinara
- Baked potato with grilled chicken and a banana on the side
Drink water or a carb + electrolyte beverage with dinner. Add a pinch of salt if needed to support fluid retention overnight.
Avoid alcohol—yes, even beer—especially if you want to sleep well and show up hydrated.
4. Race Morning: Eat Early, Eat What You’ve Practiced
Aim to eat 2 to 2.5 hours before your race start, even if that means setting an early alarm. If nerves make a big breakfast tough, go lighter—but don’t skip it.
Goal: ~80–100g of carbs, low in fat and fiber, moderate in protein.
Race-morning breakfast options:
- Oatmeal with banana and maple syrup
- Toast with peanut butter and honey + a side of applesauce
- Rice and eggs + diluted fruit juice
- Pancakes or waffles with jam + electrolyte drink
Keep sipping fluids in the hour before the race. A small bottle with 200–300mg of sodium and light carbs is ideal (e.g., Skratch, Osmo, Precision Fuel, or even watered-down juice with a pinch of salt).
Bonus Tips:
- If it’s cold (and it will be), warm your breakfast and your hydration—cold fluids can be hard to tolerate in freezing temps.
- If your gut gets nervous, keep it simple and bland: white toast, banana, rice cakes, or a carb drink.
- Don’t try anything new. Race day is not the time to experiment with beet juice, caffeine pills, or your friend’s magic powder.
Bottom Line: Strong Races Start with Smart Fueling
The best way to hit the singletrack feeling powerful, focused, and steady is to show up well-fueled and well-hydrated. Start prepping 48 hours out, plan your race-week meals like you planned your long rides, and treat your nutrition like it matters—because it does.
Gina Render is a certified Performance Nutrition Coach that works with a variety of athletes and active individuals both locally and remotely to help them meet their goals. As a wife, mom of two teens avid mountain biker, and strength athlete, she understands the demands that come with balancing life and sport. From sport-specific fueling to general nutrition, she’s your partner and advocate to empower you to Adventure More. Contact her at gina@adventure-more.com.