Stick to the Plan

You’ve done the miles, built the fitness, practised your fuelling, even carb-loaded like a pro. You’ve thought about it, tested it, and mentally rehearsed what race day is going to look like.

Now comes the important bit: don’t go off-piste. You’ve made a plan — stick to it. Race day isn’t the time for last-minute experiments, mystery gels, or panic-eating at the start line buffet. The best thing you can do now is trust yourself, trust your training, and carry out what you’ve already practised.

 

 

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Breakfast: Calm and Familiar

The day should start with something light, carb-focused and well-rehearsed. Aim for a meal 3–4 hours before the gun goes off, nothing fancy, just what you know works for you:

• Porridge with honey and banana

• Bagel with jam

• A couple of slices of toast with peanut butter

No surprises, no experiments — just your go-to fuel.

 

 

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Fuel Early, Fuel Steady

The biggest trap on race day is to get caught up in the excitement, fly out of the blocks, and forget to fuel until it’s too late. Stick to the rhythm you practised in training:

• Start topping up around 30–45 minutes in

• Take small, regular amounts rather than big, infrequent dumps of carbs

• Use the same chews, flapjacks, drinks or gels you trained with

You’ve rehearsed this — don’t throw it out the window because adrenaline’s buzzing.

 

 

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Hydrate with a Cool Head

Another common mistake is either under-drinking through nerves, or guzzling down half a litre at the first aid station. Neither helps your stomach.

Keep it steady:

• Sip little and often

• Adjust for weather and effort levels

• Stick to the drinks you’ve already tested

 

 

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If Things Wobble

Even with the best preparation, sometimes your gut has its own ideas. If that happens:

• Ease back the intensity — digestion works better at lower effort

• Stick to water until things calm down

• Breathe, relax, and reset — a wobble doesn’t mean the end of your race

 

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The Takeaway

You’ve done the hard yards. You’ve trained your body, practised your fuelling, and thought it all through. Race day is not the time for improvisation.

Stick to the plan you’ve made. That’s what will get you to the finish line with a smile on your face (and without any unexpected pit stops).

And if that plan happens to include our flapjacks and Chia Chews — even better. They’ve fuelled thousands of athletes to strong finishes, with no stomach dramas along the way.