Busselton IM Race Day Nutrition Evening — Perth, 18 November

Race day nutrition

An evening with Oggi Zurzolo, Ogging sports nutritionist

You can nail every session and still lose the race at the aid station. Fuelling is the part most athletes underprepare for, and the part that costs the most when it goes wrong: the fade on the run, the stomach that shuts down halfway through the bike, the last 10 km walked instead of raced.

This session takes you through race nutrition from the week before to the finish line, for both 70.3 and full distance. No generic rules. You'll leave knowing what to eat, when to eat it and why, with a plan you can start practising in training straight away.

What we'll cover

• Carb loadinghow much you actually need, when to start, and how to load properly without feeling heavy on race morning
• The final 24 hourswhat your last meals should look like, what to avoid, and how to time them around an early start
• Race morningbreakfast, timing, and what to have in the final hour before the gun
• On coursecarbohydrate targets per hour for 70.3 vs Ironman, splitting fuel across the bike and run, and choosing between gels, drinks and solids
• Hydration and sodiumhow much you need, how it changes with heat and sweat rate, and how to avoid getting it wrong in either direction
• Gut comfortwhy GI issues happen, how to train your gut to handle more, and what to do if things go sideways mid-race
• Building your planturning all of this into a race-specific fuelling plan, and rehearsing it in your long sessions

Who it's for

First finish, a PB or a world championship slot. Whether you're racing Busselton in December or building towards next season, this is the session to get your fuelling sorted. Training gets you to the start line. Fuelling gets you to the finish.

The evening

Doors open 5:30pm, kicking off at 6pm, followed by open Q&A with Oggi. Bring your questions and any fuelling problems you've had before.

Wednesday 18 November, 5:30pm to 7:30pm

Faraday's, 216 St Georges Terrace, Perth