Whaka 100 Nutrition Plan

When it comes to race day nutrition there really are no shortcuts. Skill up on what your nutrition goals should be and use your long training sessions to practice your race day nutrition plan, remembering you can train your gut to accept higher nutrition loads. If you plan to use aid station supplies practice with these brands in training so there are no surprises on race day and you can get the most out of your nutrition.

For some practical feedback and an athletes perspective on racing the Whaka 100, check out Ash Hough's race run down.

Timing	Goal	Action points	Examples / Notes
2-3 hours pre-ride	Pre-ride meal Pre-hydrate	Aim for high carbohydrate meal (limit fat, fibre and protein) 500-750ml sports drink pre-ride Optional salt capsules for electrolyte loading	Meal suggestions: Muesli / cereal Toast / bagel toppings: Banana, Nutella, Jam or Honey Rice or pasta Smoothie Hydration: Sip away to hydrate, supply electrolytes and top up carbohydrate (fuel) levels. Beet loading (1-5 days pre-race)
15 min pre-ride	Top up blood sugar levels	PURE Energy Gel	Option to use caffeinated version
Hydration during	750-900ml+ per hour	PURE Electrolyte Hydration Add in 1-2 salt caps per hour for additional electrolytes if required i.e. cramp prevention strategy.	Begin drinking 10-15min into ride Spread intake evenly over hour Practice sipping small amounts of hydration in training until your body can happily accept your hourly aims
Carbohydrate during	Carbohydrate aim: 60-90g+ per hour	Calculate carbohydrate quantity in hydration i.e 750ml PURE Electrolyte Hydration is 38g Add additional sources i.e. one gel is around 25g	Example: Hour 1: 500ml PURE + 1-2 PURE energy gel = 50-70g Hour 2: 500ml PURE + 3x sports chews = 60g. Hour 3: 500ml PURE + real food + PURE Energy Gel = 80g Spread intake evenly over each hour i.e. cut up a bar into small pieces Add in PURE Electrolyte Capsules if needed Add a protein source
Complete fuel option	High carb, high electrolyte & hydration option	PURE Performance Plus Race Fuel	90g of mixed source carbohydrate per hour Sodium, potassium, magnesium and calcium Make to desired concentration i.e. 1-2 drink bottles or concentrated to Fluid Gel consistency
Cramp prevention	Replace mineral salts lost in sweat	Use a sports drink containing electrolytes Salt capsules 1-2 per hour Preload on electrolytes (can take salt caps in the 24 hours leading into race)	Supports muscle function for fatigue prevention
Aid stations		Feed zones: 31km & 102km PURE Electrolyte Hydration (Superfruits & Lemon flavours) PURE Fluid Energy Gels (Pineapple & Apple Cinnamon) Red Bull Coca Cola Bananas Brownie Jet planes Chips	Camelbak water stations: Water + PURE Electrolyte Hydration 58.6km 79.2km 131.6km 152.4km
Recovery	Carbohydrate + protein within 30 min	PURE Recovery Shake: 500ml	Supplies carbohydrate, protein, fluid and electrolytes to replenish fuel stores and support recovery.