Getting ready for Point to Pinnacle: 3-day countdown
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You’ve trained. You’re excited. Now it’s time to nail the final days so you show up strong, energized, and ready for the climb. Here’s a simple plan for three days out, focusing on carbs, hydration, electrolytes/salt, tapering, sleep, and mental prep.
3 Days out
2 Days out
1 Day out
Increase your carbohydrate intake moderately, aim to top up your glycogen stores without feeling heavy or bloated.
Maintain good hydration: water intake should be consistent; start topping up your fluid reserves.
Ensure you’re getting enough salt/electrolytes, supporting proper electrolyte balance can help avoid cramping or fatigue.
Taper your training: reduce volume and intensity so you’re fresh on race‐day. A light jog or easy movement if needed, but nothing exhaustive.
Sleep and recovery: aim for good quality sleep each night. Avoid major changes in your routine, and keep to familiar foods.
Nutrient balance: lean proteins, good carbs (rice, pasta, potatoes, oats), some healthy fats, lots of colourful veggies. Avoid big dietary experiments now.
Continue the carb‐rich meals: aim for 60-70% of your calories from carbs (depending on your usual intake) so your muscles are topped up. Focus on easily digestible carbs (white rice, pasta, bread) if your stomach tolerates them.
Hydration continues: alongside water, include electrolyte-rich drinks or a pinch more salt in meals in case of warm weather or sweat.
Dinner: a “normal” portion of lean protein and carbs, but keep the evening meal slightly earlier so you’re full but comfortable.
Light movement only: maybe 20-30 min easy activity or walking; avoid anything that might fatigue your legs.
Final “carb‐load”: include a good breakfast, lunch and dinner that are carb-rich but also familiar. Avoid heavy, fatty or very high-fibre meals that might upset your gut.
Hydrate well: sip water steadily all day. If weather is warm or you’re sweating, include an electrolyte drink, or a bit extra salt on meals.
Light activity only: maybe a short easy jog or walk, maybe some strides, but nothing that leaves you sore or fatigued.
Early dinner: eat at a time that gives you comfortable digestion and good sleep. Something like pasta with a lean sauce, or rice with mild protein, veggies.
Go to bed early enough, in a comfortable environment, and avoid screen too much in the hour before bed.
Plan your morning meal for race day: what you will eat, when, and how you’ll get to the start.
Ok, so now you have prepared yourself the best you can, but what about race day?
Race-Day Morning
Post-Race Recovery
Breakfast ~2-3 hours before start: mostly carbs + some protein + low fat. For example: oatmeal or toast with jam/banana, yoghurt, maybe an egg or two. Keep it simple.
Hydrate: 300-500 ml water + maybe mild electrolyte drink ~1 hour before if weather is warm.
At start: if you’ll be out for 1–2 hours (Point to Pinnacle is about ~21 km and a big climb) then consider a small snack ~30 min before start (banana, small energy bar) to top off.
During race: aim to consume ~30-60 g carbs per hour (depending on your size and pace). Sip water regularly; if weather hot, include an electrolyte drink or salt capsule.
After finishing: eat something within 30-60 minutes: carbs + protein to start recovery (eg fruit + yoghurt + sandwich). Hydrate more.
Meal within ~1 hour: good carbs (rice/pasta/potatoes), lean protein (chicken/fish/tofu), vegetables.
Continue hydration: water + electrolytes if you sweated heavily.
Light activity the next day: walking, stretching, maybe very light jog. Sleep well.
You might have some muscle soreness, treat yourself with gentle massage or foam-rolling.
Reflect on your race: what went well, what you’d adjust next time. Celebrate the achievement!
If you are entering the Point to Pinnacle, your final 3 days of nutrition and preparation matter just as much as your training. Focus on increasing carbs moderately, staying well hydrated, ensuring electrolyte/salt balance, tapering your load, eating familiar foods, and preparing your body and mind. If you have any questions about sports-nutrition products, pop into the store and our expert team will be happy to help you out.
