A Warwick dietician has given her recommendations for athletes running in this year’s Pentath-run.
A Warwick dietician has given her recommendations for athletes running in this year’s Pentath-run. Jupiter Images

Pentath-run athletes need to fuel up days before event

NUTRITION is an important part of any athlete's training schedule but dietician Katie Ackermann said it was just as important on race day - and even more so for those competing in all five Warwick Pentath-run events.

The Pentath-run is only 16 training days away.

Ms Ackermann, who is a consultant at several medical facilities around the Southern Downs, said those competing had to start fuelling their bodies two to three days before the event.

"They need to start eating carbohydrates a few days before the race," she said.

"So that is your pastas, rices, breads and starchy veggies.

"It is important to keep their normal protein levels up though.

"Low fat milk drinks like smoothies are good because you get protein and hydration at the same time."

Those taking to the start line in all five events kick off the weekend with a half marathon (21.1km) from Warwick to Yangan at 7am.

The 4.6km cross country race is next on the schedule starting at noon.

Then just three hours later the runners will line up again for the 5km road race.

And that is just the end of day one.

Eating and running do not always go hand in hand, but Ms Ackermann said refuelling in between events would help get competitors across the finish line.

"When you finish a race get in fluids and food your tummy can handle," she said.

"Hopefully the athletes have tested what works for them previously.

"It is ideal to eat 2-3 hours before the first race.

"That way it is digested and out of your tummy before you start running."

Ms Ackermann said bananas, fruit, sandwiches and low GI snacks that could be digested quickly were the best foods to have between events.

"You have to keep hydrated as well," she said.

Ms Ackermann said some more carbohydrates and protein should be on the menu for dinner, especially for the athletes planning to race again the next day.

Day two starts off with a 10km race from Killarney to the top of Queen Mary Falls at 7.15am.

The final event, a 1500m race down the main street starts at 11.30am.

Once again Ms Ackermann said the same principles applied during day two.

"Don't try new things on the day or the day before the race," she said.

"You need to know that your tummy can handle it."

The Warwick Pentath-run is held from May 25-26.

To enter and for more information head to http://www.pentathrun.com.



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