This document provides an overview of nutrition strategies for long course athletes. It discusses common problems like bonking and dehydration that nutrition can help prevent. The goals of long course nutrition include completing the race efficiently by relying on aerobic energy systems and body stores over 10,000 calories. It recommends periodizing nutrition to match training cycles, with lower carb intake during base training to improve efficiency and higher carbs during intensity periods. Guidelines are provided for pre-race, during race, and post-race fueling and hydration.
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