Are you thinking about registering for an out-of-town race yet feel a bit nervous about leaving the comforts of hometown racing? This includes having easy ...

Are you thinking about registering for an out-of-town race yet feel a bit nervous about leaving the comforts of hometown racing? This includes having easy access to familiar foods, knowing the best carbo-loading restaurants in town, being able to preview the race course during training, avoiding any jet or car-ridden legs and, of course, the personal race-day support you get from all your friends and family. Well, do not fret; it is possible to race at peak when traveling. Below, I offer some nutritional tips that will help ease your nerves when racing away from home. Plan Time for Acclimization Altitude. If you are racing at an altitude above 5,000 feet, you should either show up two weeks prior to the race or just a day or two prior, as you’ll feel your worst from days 3-10 when training/racing in such environmental conditions. Heat. The consensus seems to be that you should allow two weeks for acclimatization to heat yet you shouldn’t train hard in hot, humid conditions in the couple weeks leading up to a race. Ideally, you’ll be able to complete some of your earlier and critical training days in warmer conditions to help the heat adaptation process, which includes improved control of cardiovascular function (expanded plasma volume, reduced heart rate), increased sweat rate, conservation of sodium chloride, reduced perceived rate of exertion, and better performance in heat. Let Your Fingers Do the Walking Instead of being in a frantic frenzy trying to find the things you need for race day, before you leave do an online search of the area you’ll be staying. This will give you a heads up on the best local (and nearby) running trails, bike shops, gyms, pools, carbo-loading-friendly restaurants, grocery stores and entertainment. Find out which restaurants serve your ideal “pre-race” foods, like pasta, and if you need reservations. Book ahead if possible. If arriving early, you may even consider pre-testing the food to see if it pleases your palate. The chef/restaurant may be aware of the race and the increased demand for carb-friendly dishes, so an altered menu may be available or the chef may be more receptive to “special requests.” Also, find out if the local grocery store carries your favorite foods and, if not, pack your staple pre-race foods accordingly. The last thing you want to be doing is trying out new foods. Spending an arm and a leg to get them is no fun either. Be sure to ask if your hotel has a mini-fridge in your room, which can be used to stock your favorite pre-race groceries. If traveling abroad, do a little research on the food staples provided in the countries you’ll be visiting. If possible, try these foods prior to your trip to see what foods sit best with you. You can also e-mail an international athlete or post a message on a local running/triathlon/cycling club forum to learn about the best ethnic carbo-loading foods or athlete-friendly restaurants in the area. You may even gain a new e-mail buddy or find yourself invited to a local athlete’s house for a pre-race meal. (This also works well for non-international races.) If flying, Plan Your Nutrition Accordingly Fluid. Bring a water bottle with you as the stale airplane air (humidity is a mere 10-15 percent) will literally suck the moisture out of you. You don’t want to be dehydrated on race day. Request an aisle seat if you are concerned about frequenting the bathroom. If you are flying first class, I advise against taking advantage of the free alcohol as it will only dehydrate more; save the alcohol for the celebration on the way home. Food. Oftentimes, the only food available on planes are “Snack Packs” for the bargain price of $3 or more. Unfortunately, many of these snack packs are not satisfying and contain inadequate nutrients for the athlete. Ask the airline ahead of time what kind of meal service is available on your flight. If no meal is being provided, have some non-perishable options that you can munch on. Easy foods to pack include energy bars, trail mixes, fruit, pretzels, cereals and peanut butter and jelly sandwiches. You may also consider some dehydrated foods, like soups and powdered milk, which can be mixed with hot/cold water for a quick snack. If meals are being served, call your airline a week prior to your trip to find out what will be served and to make special requests as needed. Generally, the airline will provide several options, including low-fat and vegetarian. If Driving, Plan Your Nutrition Accordingly Fluid. Take along a large cooler packed with such hydrating beverages as sports drinks, water and juice. You should drink often, despite the inevitable frequent pit stops along the way. (Again, your performance will suffer tremendously if you’re dehydrated.) Plus, the rest stops allow your stiff legs some movement and also break up the monotony of a trip. Food. When on the road, many of us desire to quickly reach our destination. This often means that pit stops made for food are done in a hurried fashion and generally in fast-food places, such as Subway and McDonald’s. Unfortunately, there are an immense amount of less-than-desirable options for the health-minded or carbo-loading athlete. On occasion, I will dip into the fast-food market for a quick meal (see Healthier Fast Food Options); but generally, I’ll have a cooler packed with sandwiches, fresh fruit, carrot sticks and low-fat chocolate milk as means to ensure that my typical health-minded training diet does not deviate excessively in the few days prior to a race. Want more tips to help improve your athletic performance? Kim 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, or by contacting her at kim@kbnutrition.com or cell phone 858-337-3612.