THE SYDNEY MARATHON is this Sunday and if you’ve been training for the race over the last three or four months, you are probably busy putting the final touches to your preparation – a light run or cycle to keep the legs turning over and the all-important carb overload, an integral component in your pre-race nutrition.
Here, Brett Robinson, the Australian record holder for the marathon, with a time of 2.07, an Olympian in the 5000m and winner of the Australian category in last year’s Sydney Marathon, reveals his pre-race nutritional tips.
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What should I eat and drink in the lead up to a marathon?
Carbs, of course, though in the week prior you can eat relatively normal and start carb loading from two days out, Robinson says. “I’d probably spend the first half of the week, say, Monday to Thursday, eating fairly normal,” he says. “My training has reduced by then, so my appetite isn’t as much as it normally would be. These few days are where I go my healthiest.” Think protein-heavy salads. Two days out, Robinson increases his carb intake, looking to get 10 grams of carbs, per kilo of body weight, per day. Here you’re looking at white rice, red pasta, lollies and sports drinks. “I literally start eating like a kid in because it’s just all quick sugars that you can use,” he says.
What should I eat on marathon race day?
On the morning of a race, Robinson advises you keep going with the cab overload with more white rice – add some soy sauce if it’s too bland. Still can’t stomach it? Toast with bananas and honey, is the go-to for many, Robinson says. In terms of fluids, drink water and sports drinks, which are high in sodium and electrolytes, he advises.
What should I eat during a marathon?
Keep your energy levels topped up with carb gels throughout the whole race, Robinson urges. “I think it’s better to get them early so your body has that energy when it needs it,” he says. “If you’re low on energy and then start taking them, it’s too late so get a good plan of having gels every 30 minutes or so.”
When is the Sydney Marathon?
The Sydney Marathon is on Sunday September 15. The 42.2km Marathon begins at 6am (with Elite Wheelchair at 5.50am). The Sydney10km begins at 7.40am and the Sydney Mini Marathon begins at 8.05 am. The Sydney Marathon starts at North Sydney Oval on Miller St in North Sydney, while the other two races start on Miller St. The Sydney Marathon finishes in the Sydney Opera House Forecourt, while the 10km and the Mini Marathon finish at the Conservatorium of Music on Macquarie Street.
What is the status of the Sydney Marathon?
The Sydney Marathon is a World Athletics Platinum Label Marathon, however, if all goes well this weekend, the race could become a World Marathon Major (WMM), joining the established majors: New York, London, Boston, Berlin, Chicago and Tokyo. To qualify for the upgrade, Sydney must pass the WMM assessment criteria for the second straight year.
“We’re really excited for Sunday to arrive,” race director Wayne Larden told a news conference in Sydney on Thursday. “We’re prepared, we’re ready. All of our plans look good on paper, I feel we’re ticking all the boxes. So we’ve just got to go out there now and deliver the event as per the plans and I’m sure we’ll meet the criteria.”
What is the World Marathon Majors (WMM)?
The World Marathon Majors series began in 2006 and the candidacy program was introduced in 2017 with the idea of bringing the total number of races to a maximum of nine. The last city to join the elite group was Tokyo in 2013. A decision on Sydney’s status will be made in October.
For more information on the Sydney Marathon visit here
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