The typical XTERRA is comprised of a 1.5K swim, 30K mountain bike, and 11K trail run with the World Championship being held each October in Wailea, Maui. With such a grueling agenda for one day, proper fueling and hydration are essential to reach the peak in XTERRA racing. PRE EVENT A rigorous seven-day carbohydrate loading regimen is not necessary for XTERRA; but according to researchers at the University of Western Australia, athletes can achieve maximal levels of muscle glycogen by bumping carbohydrate intake to 4.5 grams per pound of lean body mass (68 percent of total calorie intake) while tapering training in the 24 hours leading up to an endurance race event. In addition, including a bit more salt in the 1-2 days prior to a hot XTERRA event will help stave off muscle cramps on race day. See Table A to help determine an appropriate 24-hour carbo-loading protocol based on lean body weight. RACE MORNING Upon your early wake-up call, liver glycogen stores will be partially or fully depleted, which can severely compromise your motivation to conquer an XTERRA course secondary to that “bonking” sensation. To bring your blood sugars to peak, aim at consuming a 400-900 calorie carbohydrate-focused meal 2-3 hours prior to race start. A small amount of protein in this pre-race meal will help protect blood sugars from crashing prematurely. Aim at ~1 gram of protein for every 4 grams of carbohydrate with no more than 3 grams of fat for every 100 calories consumed. In addition, consuming a little bit of salt (300-600 mg) in the 1-2 hours prior to race start will help stave off muscle cramps. Jimena Florit, 2004 Argentinean Olympic team member, 2003 Gold medalist at the Pan American Games, and 2 time NORBA XC (mountain bike) champion, fuels with 2-4 pieces of whole wheat toast with jelly and swiss cheese and a bowl of granola, porridge or oatmeal with nuts and raisins before her races. In Table B, I provide some additional sample pre-race meals with the proper nutrient composition. MOUNTAIN BIKE AND RUN LEGS The biggest difference between mountain biking and road biking as well as trail running and road running is that the off-road terrain is quite irregular. This means there will be considerable variation in rider/runner energy output from minute to minute as one covers repeated up and downhill pitches rather than the more predictable steady grades and level stretches found on most roads. Off-road pro triathlete Jim Vance encourages XTERRA athletes to carefully study the course prior to race day, reviewing previous course results as means to determine the total time that will be spent swimming, riding and running. This information can then be used as a stepping stone for calculating the calories needed during each leg, and, ultimately, figuring out how these calories will be carried. On average, XTERRA athletes should focus on consuming 200-300 carbohydrate-focused calories after ~60 minutes of racing. Be weary of consuming much more than this level, especially when hot, as the human body can only physically absorb 30-50 percent of the total calories expended during racing/training with absorption rate declining when dehydrated. Many XTERRA athletes carry their fluids in a hydration pack (such as a Camelbak) and will aim at an hourly fluid replacement of 16-32 ounces per hour. Calories can be consumed in the form of a sports drink, which can be held in the hydration pack or via an energy gel such as Crank E-Gel (150 calories/gel; www.cranksports.com) that can be carried in a gel flask and stuffed in a jersey or clamped onto the bike. In the heat, it is also essential that XTERRA athletes consume adequate salt. A replacement of 500 mg-1 gram per hour is often warranted after 60-90 minutes of racing. Most sports drinks and gels provide electrolytes, but heavy sweaters may need to use external sources such as Thermolyte electrolyte capsules (www.sportquestdirect.com) to meet their needs. AT THE FINISH LINE After battling ocean waves, steep grades and slick terrain, exhaustion is sure to set in at the XTERRA finish line. But muscles can quickly be rejuvenated with a little bit of nutritional care. XTERRA athletes should focus on consuming 200-400 liquid calories (primarily carbohydrate based yet including small doses of protein) within 30 minutes of finishing. Liquid calories are best immediately post-event as they aid rehydration and are better absorbed. Examples of liquid calories containing an ideal nutrient balance include low-fat chocolate milk, meal replacement shakes like Slim Fast®, recovery sports drinks like Endurox® (www.endurox.com) and smoothies with a protein boost. Solid calories can be introduced as hydration status improves and appetite increases, which generally is the case several hours post-event. Both Vance and Florit take advantage of the food spread available during the post-race festivities, with pizza being a personal favorite recovery meal of Florit. Pizza, while it may sound unhealthy, is actually a great way to aid glycogen replenishment (the crust) and boost depleted salt stores (in the tomato sauce and cheese). Want more tips to help improve your off-road performance? Kimberly Mueller, MS, RD is a Registered Sports Dietitian and competitive endurance athlete who provides nutrition counseling and customized meal planning to athletes worldwide. More information on Kim’s services can be found at www.kbnutrition.com. Kim can be reached at: cell phone (858) 337-3612 or through e-mail at kim@kbnutrition.com.