För att prestera på bästa sätt under Ångaloppets tävlingar behöver du dricka och äta korrekt innan och under tävlingen. Här kommer råd från Precision Hydration som ser till att deltagarna får dryck under tävlingen
1) Start topped up on fluid/electrolytes
Drinking a strong electrolyte drink before intense activity is proven to improve your performance and could also help you avoid cramp.
You can pick up some of Precision Hydration’s stronger supplements up at Train Eat Live in Stockholm or at precisionhydration.com (where you can use the code ANGALOPPET before the end of August to get 15% off)
2) Start topped up on glycogen
Increase the carb content of your diet slightly with an extra serving of bread/potatoes/pasta/rice with most meals in the 2-3 days before the race.
Take on an energy gel (or small, sugary snack) ~15 minutes before the gun goes off.
3) Know what’s at the aid stations
Aim to take in ~45g-90g of carbs p/h (depending on your body weight/work rate).
Always drink to thirst, but those racing the 11km/22km courses are likely to need to drink ~750ml-1L of fluid per hour, especially if it’s a hot day.
5km race
There’s one aid station on the course and it’ll be serving plain water and all-natural PH 1500 electrolyte drinks. A cupful will give you ~6g of carbs towards your energy needs and 300mg of sodium to help you stay hydrated.
11km race
The race is long enough that you need to make an effort to replace the fluid/electrolytes you’re losing in your sweat (especially as it’s likely to be hot). Here’s why sodium is so crucial to performing at your best.
There’ll be 3 aid stations on the course and they’ll be serving plain water and all-natural PH 1500 electrolyte drinks. A cupful will give you ~6g of carbs towards your energy needs and 300mg of sodium to help you stay hydrated.
22km race
The race is definitely long enough that you need to make a conscious effort to replace the fluid/electrolytes you’re losing in your sweat (especially as it’s likely to be hot). Here’s why sodium is so crucial to performing at your best.
There’ll be 5 aid stations on the course and they’ll be serving plain water and all-natural PH 1500 electrolyte drinks. A cupful will give you ~6g of carbs towards your energy needs and 300mg of sodium to help you stay hydrated.
We hope this helps you enjoy your race and get the result you’re hoping for! If you have any questions about your hydration strategy for Angaloppet (or any other event) just email us at hello@precisionhydration.com and we’ll help you out.
Plus, you can take our free online Sweat Test to get some personalised hydration advice for whatever you’re training for.
And remember, you can pick up some Precision Hydration electrolyte drinks at Train Eat Live in Stockholm or at precisionhydration.com (where you can use the code ANGALOPPET before the end of August to get 15% off).
Race hard and enjoy!