I'm using the AIS as a guide for my carbohydrate loading:
The following diet is suitable for a 70kg athlete aiming to carbohydrate load:
| Breakfast | 3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk 1 medium banana 250ml orange juice |
| Snack | toasted muffin with honey 500ml sports drink |
| Lunch | 2 sandwiches (4 slices of bread) with filling as desired 200g tub of low-fat fruit yoghurt 375ml can of soft drink |
| Snack | banana smoothie made with low-fat milk, banana and honey cereal bar |
| Dinner | 1 cup of pasta sauce with 2 cups of cooked pasta 3 slices of garlic bread 2 glasses of cordial |
| Late Snack | toasted muffin and jam 500ml sports drink |
This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat.
There's nothing more I can do about fitness except rest and stay relaxed. I'm excited and nervous at the same time. Looks like the weather forecast keeps moving, currently 20C which is ok with some showers. I guess on the day it will be as it will be.
Route: Kingsville
Actual Distance - 3km
Time - 0:29:00
Pace - 7:20 min/km
HR/&/Zone: 124/63%/0.8
RPE: 3
Temp: 15C
Total for week: 8 km
Cumulative Total: 526.0 km
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