Hood to Coast Relay Food

What you eat on a relay race like Hood to Coast or Cascade Lakes can be as critical to your performance as the weeks of training you do leading up to the big day. Having learned from experience (I don't recommend Red Bull ten minutes prior to your first leg) and witnessed food choices gone bad, there are a few pointers I'd like to share that I've learned along the way:

1. Don't just bring bagels and energy bars.
While you are shopping, you might be inspired to go with the classic running foods - bananas, bagels and Powerbars. While they are a good energy choice, they also get very boring after twenty hours in the van. The thought of a bagel usually becomes unbearable to me in the middle of the night, but I have been on a race when that's all I have to choose from. Be creative with your food choices!

2. Consider solid foods.
Cold barbecued chicken, roasted potatoes (kept in an aluminum tray) and hot pasta (can be cooked by the van resting during the afternoon when they won't be sleeping anyway) can be a wonderful pick me up. There are usually places you can stop and get a hot meal as well, but if the relay is remote, bringing your own foods can be a godsend. Bringing a solid protein like chicken is great, since you should refuel with protein 1 - 2 hours after you run. If you are running in the first half of the van rotation, you won't get to a hot food station for a couple of hours after you run. A nice turkey sandwich or wrap can be a good meal post run.

3. Think outside the box for breakfast.
Waking up at 4:00 am to run again is never easy, but a good breakfast can be a help. If you have access to hot water, bring along some instant hot oatmeal (an aid station selling hot chocolate can provide the hot water and a cup) for a meal that will warm you from the inside out. Plain greek yogurt with brown sugar and bananas was a great cold option for me during the last race - it stuck with me long enough to get me through the run, and it wasn't a bagel!!

4. Don't forget your pre-race fuel.
About an hour before you run, you should make sure that you have some carbs in you. Half a peanut butter and jelly sandwich can be a great snack to make sure you have energy for your leg, and it tends to sit lightly in your stomach. If you can, experiment with different foods before you head out on training runs. Your body will perform much better with foods that it is used to.

5. Drinks and more
Of course you want to bring water, but you also want to make sure that you are replenishing electrolytes as you go. I tend to use an electrolyte replacement drink (GU2O is my favorite) while I am running, and then I stick with water after. I also make sure to bring soda for the caffeine. If you are a regular caffeine drinker, you want to make sure you keep that supply up or you can end up with a headache. I know a lot of runners who love to drink a Coca-cola (some like to defizz theirs first) during the race for some good carbs.

6. Junk Food
Unless you are an ultra-serious warrior who never ingests sugar, bringing along some junk food can be great way to bond a team. There's something about passing around the peanut M&M's or red licorice that brings a team together. Be careful though; some people are sensitive to the sugar and may end up with stomach issues if this is all they eat! My Portland to Coast team swears by Grandma's Iced Animal cookies, red licorice, peanut M&M's and Sour Patch Kids.

7. Just remember to eat
It is actually very easy to get caught up in the excitement of the race and go hours without food. Pre-race jitters can erase your appetite, but when you'll quickly realize that running without fuel will definitely slow your performance. Going without food can also wreak havoc on your stomach. Consider what you are going to eat as much as what you are going to wear as you pack for your big race, and you should come out all right.