The Plan
Phased race prep — from now to Daytona 24hr.
Goal: Hit target weight via OMAD discipline
- Strict OMAD at 7pm — one meal, no snacking
- One black coffee at 11am, nothing else
- No sugar, no alcohol, no processed food
- High protein: chicken, fish, halloumi, eggs, cottage cheese, veg
- Pasta/potatoes in moderation (not the main event)
- Hydrate: 2-3 litres water across the day
☕ Caffeine Taper (last 10 days of this phase)
- Days 14-10 before race: Half your normal coffee (half cup at 11am)
- Days 10-7 before race: Switch to decaf or drop entirely
- Expect headaches days 1-3 of the taper — paracetamol is fine
- By race week you'll have zero tolerance — caffeine on night stints will hit hard
Goal: Hold at target weight — don't lose more
- Shift from deficit to maintenance calories
- Still one main meal, but allow a small snack if needed
- Focus on consistent energy, sleep, hydration
- Light exercise only — nothing that risks injury
- Settle into race-week routine ahead of time
- No caffeine — stay off it so race day hits harder
OMAD Adjustments
Days 7-4: High Protein
- OMAD at 7pm as normal
- Shift to chicken, fish, eggs, halloumi
- Less pasta/potatoes, more veg
- 3-4 litres water across the day
- No caffeine — you tapered off already
Days 3-2: Carb Load
- Pasta and jacket potatoes come back
- Larger carb-heavy OMAD meal
- Maintain high water, cut sodium (no marmite)
Day 1: Pre-Race
- Break OMAD — 2-3 smaller meals
- Easily digestible carbs
- Water to sipping only
- No coffee after midday
- Early dinner, nothing heavy after 6pm
Race Day
- OMAD fully off — small meals between stints
- Resume hydration with electrolytes
- Light breakfast 2hrs before first stint
Stint Nutrition
~4-5 stints of ~1.5hrs. 30-45 min breaks between.
💧
Hydration — immediately500ml water + electrolyte tablet. Sip, don't chug.
🍔
Food — within 10 minHalf sandwich (white bread, ham/chicken), banana, or rice cakes + PB. Nothing heavy or greasy.
⚡
Quick energy — 15 min before next stintJelly babies, energy gel, or sweets.
☕
Caffeine — night stints onlyTake 30 min before stint. Coffee, 200mg tablet, or Red Bull. Don't use before midnight.
🧳
Electrolytes — every break from stint 1SiS/High5/Dioralyte tablet per 500ml. Don't wait until you feel dehydrated.
Packing List
☐ Electrolyte tablets (12+)
☐ 2x water bottles (750ml)
☐ Bananas (4-5)
☐ Rice cakes + PB
☐ Pre-made sandwiches (6+)
☐ Jelly babies / energy gels
☐ Caffeine tablets or coffee flask
☐ Red Bull x2
☐ Wet wipes
☐ Spare socks/base layer
24hr Timeline
| Block | Food | Caffeine |
|---|
| 6-10am | Light breakfast, banana | 1 coffee |
| 10am-2pm | Half sandwich | Hold |
| 2-6pm | Sandwich, rice cakes | Hold |
| 6-10pm | Larger meal if gap allows | Hold |
| 10pm-2am | Sandwiches, gels | YES |
| 2-6am | Whatever you can | Moderate |