Only 12 days to go to the International Marathon of Mauritius. All the hard work is done and all that remains are the final preparations. As race day approaches, you?ll want to toe the start line physically conditioned and mentally prepared. You need to adjust not only your training, but also your diet. You need to be organised to avoid any frustrations and conserve mental energy for the race.

Traditionally, endurance athletes prepared for long races by doing a long, hard effort seven days before their event. The rationale behind this exhaustive exercise was to reduce muscle glycogen stores because endurance training itself provides the primary stimulus for the re-synthesis and storage of glycogen. After following a high-protein, high-fat and low-carbohydrate diet for the next few days (the depletion phase), they then fed their hungry muscles a high-carbohydrate diet for three days before the race (the loading phase). Although this worked well for some, others didn?t like feeling unwell so close to the race during the depletion phase or the muscle stiffness and muscular discomfort associated with super-packed glycogen stores.

Times have moved on. The last strenuous exercise is no longer one week prior to the event, but two or three weeks earlier. The depletion phase has been reduced, modified or deleted. For example, US Marathon Olympian Pete Pfitzinger modified his pre-race diet to a one-day, midweek depletion phase before carbo-loading.

With just over a week to go, your calorie intake should decrease slightly, in line with your training taper. You need to increase the proportion of calories from carbohydrates. Concentrate on eating complex carbohydrates. Starchy foods such as bread, cereal, rice, pasta, beans, potatoes and fruit provide the most carbohydrates per serving. If you want to incorporate a depletion phase, then cut back your carbohydrates next week on Wednesday when you do your four-mile run and have a protein-rich, high-fat day. Have eggs for breakfast, chicken salad for lunch and more meat or chicken in the evening. Snack on nuts. This mini-depletion will provide the same stimulus that the longer depletion provided with little or no side effects. It will also provide the mental reinforcement that you have done everything in preparation.

Be certain to load on carbohydrates and not fat. It?s time to cut back on the top of the food pyramid: fats, oils and sweets. Whilst your fat stores provide the majority of the energy you?ll need to perform, don?t think eating fat and ?fat-loading? will help. You have enough body fat to finish a few marathons next week! Elite athletes typically have between 5 to 9% body fat (men) and 8 to 15% (women). Most of us have over 20% body fat. It?s glycogen that you need to oxidise the fat. In fact, eating too much fat (over 30% of your calories) makes it even more difficult to load up on the carbohydrates that you?ll need. You don?t have to stop nibbling at the top of the pyramid but save the binge for after the event.

Many athletes hesitate to eat more carbohydrate-rich food close to the event and train too hard too. They fear weight gain or feeling heavy the week before the event. Gaining weight in the final week means that you?re carbo-loading properly. Every gram of glycogen is stored with almost three grams of water, which can result in a gain of up to five pounds. That?s good news when another serious consideration is hydration. The more glycogen you can store, the more water you?ll have available. Don?t ignore your fluid intake. Avoid drinks containing alcohol or caffeine since they promote the loss of body fluids, worsening dehydration and fatigue. And alcohol negatively affects how the body metabolises carbohydrates. The day before the event, the main goal is to top off the glycogen reserves and avoid any last-minute pitfalls. Don?t try any new foods the day before. You don?t want to spend the night with stomach pains and diarrhoea. Eat frequently the day before; don?t over-eat at the evening meal. It should be high in carbohydrates with modest amounts of fat and protein. Hence, the traditional pasta party held the night before, (to be held at Caudan). And make sure you drink plenty during the day ? I tend to drink fruit juice right up to bedtime and continue drinking it as soon as I get up on race day.

Finally, start planning the race day. You need to consider transport to the start line, clothing to wear over your race kit (a black plastic bin liner is a common disposable choice for carrying your clothes), safety pins for your race number and dry clothing for the finish. The organisers will help with shuttles between the start and finish lines and will take your clothing bags for collection at the finish.

Registration closed on the 6th June. If you want to volunteer to help, contact: TEAM Events. Telephone: 453-5701.

Email : [email protected] Website : www.maratmaurice.com

<B>by Richard Mohacsi</B>