{"id":1474,"date":"2025-11-03T19:25:28","date_gmt":"2025-11-03T13:25:28","guid":{"rendered":"https:\/\/blog.iceman.com\/?p=1474"},"modified":"2025-11-03T19:25:28","modified_gmt":"2025-11-03T13:25:28","slug":"what-to-eat-the-week-leading-into-iceman","status":"publish","type":"post","link":"https:\/\/blog.iceman.com\/index.php\/2025\/11\/03\/what-to-eat-the-week-leading-into-iceman\/","title":{"rendered":"What to Eat the Week Leading Into Iceman"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><br><em>Carb loading, race-week meals, and morning-of fueling strategies for Iceman racers<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You\u2019ve trained hard. You\u2019ve tested your fuel on long rides. Now it&#8217;s time to set yourself up for a strong, steady performance on race day\u2014starting with how you eat the&nbsp;<em>week before<\/em>&nbsp;Iceman.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This post is for anyone taking on the full 30-mile course. Whether this is your first time or you\u2019re chasing a PR, how you fuel in the days leading up can directly impact how you feel from mile 1 to 30. Let\u2019s break it down.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. The Week Leading Up: Keep It Familiar and Consistent<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The final week before Iceman is not the time for food experiments, \u201ccleanses,\u201d or panicked carb binges.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stick with foods you\u2019ve trained with. Prioritize balanced meals with carbs, protein, and healthy fats. Keep hydration steady. Think of this phase as&nbsp;<strong>maintenance with intention<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Key strategies:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Maintain regular meal timing<\/li>\n\n\n\n<li class=\"\">Don\u2019t reduce calories just because your training load is tapering<\/li>\n\n\n\n<li class=\"\">Add electrolytes to your fluids once or twice a day, even if it&#8217;s cold outside<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Carb Loading for the 30-Mile Race<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Carb loading doesn\u2019t mean eating an entire loaf of garlic bread the night before. Done right, it\u2019s a&nbsp;<em>gradual increase<\/em>&nbsp;in carbohydrate intake in the 48 hours leading up to the race to maximize glycogen stores (your body\u2019s fuel tank).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>When to start:<\/strong><br>Begin your carb load&nbsp;<strong>Thursday morning<\/strong>&nbsp;for the race on Saturday.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>How much:<\/strong><br>Aim for&nbsp;<strong>3.5\u20135 grams of carbs per pound of body weight per day<\/strong>&nbsp;over Thursday and Friday.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Example: A 135 lb rider would aim for roughly&nbsp;<strong>470\u2013675 grams of carbs per day<\/strong>.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">This means carbs at every meal and snack\u2014not just dinner.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Good carb sources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">White rice, potatoes, sweet potatoes<\/li>\n\n\n\n<li class=\"\">Pasta, bagels, toast, pancakes<\/li>\n\n\n\n<li class=\"\">Fruit, fruit juice, applesauce<\/li>\n\n\n\n<li class=\"\">Low-fiber cereal, oats, graham crackers<\/li>\n\n\n\n<li class=\"\">Sports drinks, electrolyte drink mixes with carbs<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reduce<\/strong>&nbsp;fat and fiber slightly during these two days to make room for more carbs and reduce risk of digestive issues.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Note:<\/strong>&nbsp;You may gain 1\u20133 pounds of water weight during this phase. That\u2019s&nbsp;<strong>normal<\/strong>&nbsp;and expected\u2014each gram of stored glycogen holds about 3g of water. You\u2019ll feel fuller but also stronger on race day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. The Night Before the Race<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sample meals:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Grilled chicken with white rice and roasted carrots<\/li>\n\n\n\n<li class=\"\">Pasta with lean ground turkey and marinara<\/li>\n\n\n\n<li class=\"\">Baked potato with grilled chicken and a banana on the side<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Drink water or a carb + electrolyte beverage with dinner. Add a pinch of salt if needed to support fluid retention overnight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avoid alcohol\u2014yes, even beer\u2014especially if you want to sleep well and show up hydrated.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Race Morning: Eat Early, Eat What You\u2019ve Practiced<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Aim to eat&nbsp;<strong>2 to 2.5 hours before your race start<\/strong>, even if that means setting an early alarm. If nerves make a big breakfast tough, go lighter\u2014but don\u2019t skip it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Goal:<\/strong>&nbsp;~80\u2013100g of carbs, low in fat and fiber, moderate in protein.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Race-morning breakfast options:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Oatmeal with banana and maple syrup<\/li>\n\n\n\n<li class=\"\">Toast with peanut butter and honey + a side of applesauce<\/li>\n\n\n\n<li class=\"\">Rice and eggs + diluted fruit juice<\/li>\n\n\n\n<li class=\"\">Pancakes or waffles with jam + electrolyte drink<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Keep sipping fluids in the hour before the race. A small bottle with 200\u2013300mg of sodium and light carbs is ideal (e.g., Skratch, Osmo, Precision Fuel, or even watered-down juice with a pinch of salt).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bonus Tips:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">If it\u2019s cold (and it will be), warm your breakfast and your hydration\u2014cold fluids can be hard to tolerate in freezing temps.<\/li>\n\n\n\n<li class=\"\">If your gut gets nervous, keep it simple and bland: white toast, banana, rice cakes, or a carb drink.<\/li>\n\n\n\n<li class=\"\">Don&#8217;t try anything new. Race day is not the time to experiment with beet juice, caffeine pills, or your friend\u2019s magic powder.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bottom Line: Strong Races Start with Smart Fueling<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The best way to hit the singletrack feeling powerful, focused, and steady is to show up&nbsp;<strong>well-fueled and well-hydrated<\/strong>. Start prepping 48 hours out, plan your race-week meals like you planned your long rides, and treat your nutrition like it matters\u2014because it does.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Gina Render is a certified Performance Nutrition Coach\u00a0that 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&#8217;s your partner and advocate to empower you to Adventure More. Contact her at gina@adventure-more.com.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Carb loading, race-week meals, and morning-of fueling strategies for Iceman racers You\u2019ve trained hard. You\u2019ve tested your fuel on long rides. Now it&#8217;s time to set yourself up for a strong, steady performance on race day\u2014starting with how you eat the&nbsp;week before&nbsp;Iceman. This post is for anyone taking on the full 30-mile course. Whether this &hellip; <a href=\"https:\/\/blog.iceman.com\/index.php\/2025\/11\/03\/what-to-eat-the-week-leading-into-iceman\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;What to Eat the Week Leading Into Iceman&#8221;<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[207],"tags":[208,69,165,72,139,141],"class_list":["post-1474","post","type-post","status-publish","format-standard","hentry","category-fuel-flow","tag-fuelflow","tag-iceman","tag-iceman-cometh-challenge","tag-kalkaska","tag-training","tag-traverse-city"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1474","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/comments?post=1474"}],"version-history":[{"count":3,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1474\/revisions"}],"predecessor-version":[{"id":1477,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1474\/revisions\/1477"}],"wp:attachment":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/media?parent=1474"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/categories?post=1474"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/tags?post=1474"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}