SCC Post

As some of you may already know, The Injury Clinic has entered a team in this year’s Surf Coast Century. With September rapidly approaching, we thought it best to sit down with clinic Sports Dietitian, Tim Stewart, to hear what advice & tips he had for us all.

Whilst the distances we’ll all be running pale in comparison to those tackling the 100km solo event, there’s still plenty worth considering leading into any event. The biggest questions we had were around the differing start times and what nutritional considerations we all should be making.

We all got a lot out of our chat with Tim…so, we thought we’d pass on a few tips.


  • Start to prepare 2 days prior to the event
  • Keep an eye on likely weather conditions
  • Practice & trial all nutrition prior to the event


Two days prior to the event, we all need to increase our intake of complex carbohydrates. This needs to be done smartly, and will be dependent on the types of food we like and current eating habits. It will be different for all of us.

Tim has told us that any activity that is sustained for >90 minutes will benefit from carbohydrate loading. It is important that we use familiar carbohydrates to avoid stomach upset.


Tim was quick to point out that different start times = different requirements.


Advice for Leg 1 – Sam

Start Time: 5:30am (Sam lives on the Bellarine, so it will be an extra early start).

With such an early start, it’s not realistic for Sam to adequately fuel prior to the run.

Tim’s advice for Sam…

  • Have a high carbohydrate meal the night before, eating perhaps a little later than normal, but not so late that it disrupts sleep etc.
  • Top up in the morning with simpler carbohydrates.

E.g. Banana & honey on toast.

  • Sam isn’t much of a morning eater, so Tim even suggested an energy bar & has passed on a recipe of his. This will allow Sam to nibble on something as he drives to Anglesea to provide him with energy, without upsetting his stomach prior to running.
  • Black coffee in the morning. We’re all caffeine addicts, so this won’t be hard!


Advice for Leg 2 – Dan

Start Time: 8:00 (ish)

Tim’s advice for Dan…

Breakfast: Aim to eat between 6:30 – 7:00am, or earlier.

  • High Carbohydrate Meal. E.g. Porridge with honey; Muesli and yoghurt; Banana smoothie

Caffeine: Black coffee in the morning (if possible).

  • Dan’s not much of a coffee drinker, Tim has provided us with caffeine gum as an alternative.

FACT: Caffeine can improve muscle endurance performance by up to 18%


Advice for Leg 3 – Laura

Start Time: 10:30 – 11:30am

Tim’s advice for Laura…

Breakfast: Aim to eat between 7:00 – 7:30am or earlier

  • High Carbohydrate Meal. E.g. Porridge with honey; Muesli and yoghurt; Banana smoothie

Carbohydrate Snack: 9:00 – 9:30am

E.g. Banana smoothie; Meat & salad sandwich (depending on appetite)

Caffeine: Black coffee in the morning (& perhaps another)


Advice for Leg 4 – Peter

Start Time: 1:30 – 2:30pm

Breakfast: Aim to eat 7:00 -7:30am or earlier

  • Mixed Carb / Fat / Protein Meal. E.g. Porridge with honey & nuts; Avocado on toast with a poached egg; Sweet potato frittata

Carbohydrate Snack: 9:00 – 9:30am & 11:00am

E.g. Banana smoothie; Porridge with honey; Meat & salad sandwich; sweet potato soup & bread

Simple Carbohydrate Snack (only if required): 12:00pm

E.g. Banana; Honey sandwich

Caffeine: Black coffee in the morning (if possible)


  • Tim has provided us with energy gels that we will all try prior to the event.
  • He has advised us to take one at approximately the 6, 13 & 18km or slightly later for those running the 28km legs 2 & 3.
  • We will all be carrying water, and Tim has given as a recipe for an electrolyte drink that we can use if we would like.
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