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Kitchen Interior

Learning Lab

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Race day nutrition plan (2).png


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Build Your Race Nutrition Plan

Race day nutrition plan.png

Fuelling OWS

Ways for staying cool in hot conditions
  • Have a cold icy drink 15 mins before you start your swim (such as a slushie, snow cone, sports drink slurry)

  • Hydrate regularly the day before and morning of

  • Have cold or icy drinks during your swim if available (practice this in training to get the temperature right for you!) 

  • Increase your fluid in feeds compared to cooler conditions (an extra 50-100ml depending on your sweat losses and feeding schedule)

Ways for staying warm in cold conditions
  • Have a warm drink 15 mins before you start your swim (such as warm Powerade, cordial or tea and sugar)

  • Have warm feeds - make them luke warm with about 1/4 hot, 3/4 room temperature (again, practice this in training to find what's best for you)

  • Depending on temperature of water and outside, you may benefit from more regular feeds or high carbohydrate feeds (to keep you warm!) ...or keep extra gels in your togs

  • Get cold exposure regularly in the lead up to your event - cold swims, ice baths, cold plunges

Stuartholme ADP

Allied Health Resources

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