Triathlons vary greatly in distance, from the "super sprint" all the way to the Ironman. The longer the duration of your race, the greater your fueling needs will be during the race. While racing your body will burn both fat and carbohydrate as fuel. You won't run out of fat to burn, but in a race longer than a sprint, your carbohydrate stores will begin to be depleted and need to be replenished. Here's stay fueled throughout the entire race so you can finish in top form.
Instructions
1. Simulate race conditions. It's important to test your pre-race meal and your chosen fuel sources for the race long before it starts. Choose a long workout day and practice fueling, mimicking race conditions, without the speed or duration of race day. Get up early and eat your pre-race meal, and then start your workout at the same time of day that your race will start. That way you can get a preview of how your pre-race meal will settle in your stomach before your race.
2. Decide carry your fuel. A small pouch on the front handlebars of the bike can work well to carry your fuel supply. Make sure it's easy to access and consume while maintaining race pace on the bike. A fuel belt works well on the run, distributing the weight evenly around your waist.
3. Begin at breakfast. Take in about 200 to 400 calories of complex carbohydrate about three hours before the start of the race. Three or four grams of carbohydrate for every gram of protein is considered a good balance. A banana or a bagel, along with one-half to one cup of low fat yogurt for protein, is one suggestion for an optimal pre-race meal. Rice, low fiber hot cereal and pasta are other possibilities for meals that are high in complex carbohydrates.
4. Take in carbs just before the race. 100 to 200 calories of easily digestible carbohydrate along with eight to 12 ounces of water immediately prior to the race start will get you through the swim portion of your race.
5. Fuel during the bike and run. You'll need about 300 calories per hour in the form of easily digestible carbohydrates if you are a 150 pound athlete. Adjust according to your weight. You will want to consume your calories in small amounts frequently throughout the race so as not to divert too much blood from the working muscles to the stomach. Energy gels are the easiest fuel source to consume during the race, and they are designed to give you what you need for optimal performance. Be sure to try out your chosen brands and flavors during workouts, prior to race day.
6. Replenish after the race. You will minimize your recovery time if you begin refueling immediately after the race. Taking in 400 calories of carbohydrate and 100 calories of protein is good for starters. Use products that are designed for optimal recovery immediately after the race. Remember that after completing an Ironman-distance race you are on a 5000 to 6000 calorie deficit which will need to be replenished. That means that you should enjoy whatever is served at the finish line, and then eat plenty of the nutritious food of your choice in the hours and days following your race, emphasizing carbohydrate (potatoes, pasta, whole grains, and other sources) and protein in whatever form you prefer. You've earned it!
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