What I did in two races that went well – Timing runs, eating & massage timing
NOTE: Prior to racing a 6 hour track race in New Zealand in 2013 and the Ned Kelly 100 km in Australia - I had focused on a diet of limited carbohydrates (processed) the four weeks before the race and I would carb load in that I would only eat carbs four days before the race.
To carb load before too much is unnecessary in my experience. You may take a different view. I am not a nutritionist and I am only writing about what has worked for me through reading books and trial and error/journaling my own training.
3 weeks before – I eat a higher protein diet, as often four weeks before a race I have a higher Km volume and eat more protein to repair
How to get over a sugar hang over after an ultra. That is another blog.
What I ate during the races
It often depends on the intensity and terrain of the race.
I used gels and chia seed bars with honey and the occasional Boosta bar to settle the tummy. I would carb load with R-Line in the form of fluid. I only use it before and after the race. That is another blog.
Timing/races and training
I also got a massage 9 days out from each race and that worked perfectly. I have experimented with this and feel anything more than five days out has affected my performance. This is my own guide and I reflect on my own book/journal.
Performing in both of these races made me realise that my oringinal advanced marathon based training from "Advanced Marathoning" and the Milne method re:cross fit worked well, also the massage, nutrition.