HOW I FUEL MY HYBRID TRAINING: FROM EVERYDAY SESSIONS TO RACE WEEK

Published: 23/10/2025, By: Emma Kirk-Odunubi

If there’s one thing Emma Kirk-Odunubi has learned from years of running marathons, hitting the gym for heavy squats, and occasionally throwing herself into the madness that is HYROX, it’s this: fuelling isn’t just about race day. You can’t out-train a dodgy diet, and you definitely can’t fake your way through a two-hour run or a strength session if your tank is running on fumes. So, what’s the perfect formula? In this article, the training ambassador breaks down her approach to fuelling right.

Hybrid training asks a lot from your body. You’re asking your muscles to lift heavy, your heart to pump hard, and your brain to stay sharp enough not to forget how many laps you’re on mid-tempo run (we’ve all been there). Getting the fuelling right is what keeps the wheels turning – not just on event day, but in every single training block leading up to it. So, let’s break it down.

EVERYDAY TRAINING: BUILD THE BASE

In the day-to-day grind, fuelling looks a lot less like fancy “race week magic” and more like simply making sure you’ve actually eaten enough food.

For me, it’s all about balance:

• Carbs for fuel (especially around runs and conditioning sessions)
• Protein for recovery and strength. Here, think around 20 to 30g with each meal (not just a sad scoop of powder at the end of the day!)
• Fats for overall health and satiety

During this phase, the aim is consistency. I don’t restrict carbs – running and lifting both demand glycogen. But I also don’t treat every Tuesday threshold session like it’s race day. Instead, I fuel the work required: more carbs before harder sessions, and a balanced plate for easier or recovery days.

A typical day? Crumpets or a toasted bagel before a morning session, a protein-rich lunch, and plenty of vegetables. Snacks are strategic too – blueberries, protein yoghurts, or square bars. Quick to grab, not over-engineered.

8 – 4 WEEKS OUT: PROGRESSIVE TRAINING

This is where things start ramping up. Mileage climbs, gym sessions feel heavier, and you start questioning why you signed up for this thing in the first place.

At this stage, fuelling becomes about supporting adaptation. I keep protein consistent because muscles are under stress from both endurance work and lifting. But the big shift is in carbohydrate periodisation:

• On long run or interval days, I deliberately increase my carb intake 24-36 hours beforehand
• On lighter days, I scale it back slightly

This "fuel for the work required" approach by Samuel Impey and his colleagues is backed by research showing it helps optimise performance and improve metabolic flexibility. Translation: you get better at using carbs when you need them, and fats when you don't.

Practically, that might mean adding an extra portion of rice or pasta the night before a long run or swapping the salad for a sandwich at lunch. Nothing drastic-just small nudges that add up.

4 – 2 WEEKS OUT: PEAK TRAINING

Now we’re talking. The sessions are spicy, the long runs are long, and you start bargaining with yourself mid-session (“just one more rep and then I can quit”… except you don’t).

In my prep for the London Marathon this year, I knew I was racing HYROX London the following week, so fuelling and recovery – particularly through nutrition – became absolutely paramount in this phase.

At this point, fuelling has two key jobs:

1. Support recovery between brutal sessions
2. Rehearse your race-day nutrition

For me, this means being extra intentional about what I eat before, during, and after key workouts. If I’m planning to use gels on race day, I practise taking them at race pace during my long runs. The gut is a trainable organ, so the more you practise, the less likely you are to end up with a dodgy-tummy drama at mile 20.

Carbs are king here. In their study “Carbohydrates for training and competition” Burke, Hawley, Wong and Jeukendrup show that performance in endurance events is maximised when glycogen stores are full. So, I’ll often increase my carb intake 48 hours before my longest runs. Think pasta, potatoes, oats – and not just the night before. Protein stays consistent, and hydration gets extra attention (yes, electrolytes too).

1 – 2 WEEKS OUT: EVENT PREP

This is the part of race prep where nerves tend to kick in – and where people start making... questionable choices. One of the most common mistakes? Overhauling your diet just days before the event.

I’ve been there. I’ve made those last-minute changes, tried unfamiliar foods thinking they’d give me an edge, only to end up with an upset stomach right before a race I’d trained months for. Trust me: now is not the time to reinvent your nutrition plan. During taper week, consistency is key. Stick with what your body knows. I keep my calorie intake steady, but I make carbs the priority – especially in the final 48 hours before race day.

You might have heard people talk about “carb loading for a full week,” but unless your event is very long, that’s not really necessary. If your race is going to last more than 90 minutes – like a HYROX or a marathon – then yes, carb loading can absolutely help. But if you’re racing for around an hour or less, a full week of carb-loading isn’t likely to bring extra benefits.

In fact, current research (like the Carbohydrates for Training and Competition paper) shows that glycogen stores can be fully topped up in just 24-48 hours. So instead of stuffing yourself with pasta for days on end, focus on increasing your carb intake in those final two days. That’s enough to fuel performance without leaving you feeling sluggish or bloated at the start line.

Race Week Rule: Eat What You Know

Stick to familiar foods your gut has already approved. Practise your pre-race breakfast during your training runs or simulations. For me, it’s usually crumpets with hazelnut spread and a glass of fruit juice (hello, easy-access fructose).

Stay hydrated, keep your electrolytes topped up, and resist the urge to try anything “new and exciting” on race morning. There will be plenty of time for adventurous meals after you’ve crossed the finish line.

FUELLING STRATEGY BY EVENT TYPE

Everyone’s different, but here’s what works for me depending on the race:

5 & 10k:

I don’t usually take on fuel during the race – breakfast is enough. I might use a caffeinated gel at the start for a small energy boost (but make sure your stomach tolerates caffeine before race day!).

HYROX:

I take a gel with about 20–30g of carbs during my warm-up. Then I take another gel after the burpee broad jumps – again, 20-30g of carbs, sometimes with caffeine – to power me through the rest.

Half Marathon / Marathon:

I’ll have a gel around 20 minutes before the start. Then, every 25 minutes during the race, I aim to take in 30-40g of carbs via gels, washed down with either water or an electrolyte drink.

Hybrid training demands a careful balance of strength and endurance, and your fuelling should evolve with your training block. Early on, it’s about establishing consistent energy intake. Midway through, it’s about fuelling for adaptation and rehearsing what works. In the final week, your focus shifts: it’s all about topping up glycogen stores, calming your nerves, and trusting the process you’ve already refined.

Nail your fuelling, and it won’t just get you to the start line – it’ll carry you all the way to the finish. Medal on. Legs strong. And maybe a well-earned face-plant into the post-race snacks (no judgement here).

All images featured are taken from @emmakirkyo's Instagram