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middle-distance race-day nutrition

  • 15-05-2010 9:43pm
    #1
    kingQuez
    Registered Users, Registered Users 2 Posts: 1,210 ✭✭✭


    Hi Folks,

    I've been reading up on fueling/hydrating on the day of a middle-distance triathlon. Everything says you need to try all your planned feeding during training, but up until now the sessions weren't long enough to warrant anything more than water for swim/run, and I just had a couple of bottles of sports drink and a toffee-crisp or whatever to give my tummy something to do on longer cycles.

    Each individual session has been OK, but I don't want to crash when they're eventually all put together.

    From what I've read, in broad-strokes, you're looking to have about 600cals of food about 3hrs before race start in a 3:1 carbs:protein mix, before the swim you want to down 500ml of water and 1-300cals of carbs, then during the race you're aiming for about 300cals of carbs every hour, with 750ml of water.

    1. What does the 600cals of breakfast look like? Looking up the calories in things like bagels and muesli it would be a bowl of cereal and a couple of bagels?

    2. What's a typical way to take in energy during the race, mostly carbo-gels? (I grabbed some torq ones which have 112cals and some electrolytes in each to try out). Or would you take any of it in a liquid form? (annoyingly the torq drink mix doesn't actually give you info per-serving on the side of the box!). I'm definitely going to be at the back of the pack, so would you incorporate any solid foods during the cycle?

    3. What's the deal with electrolytes? It sounds like they're gonna keep your muscles happy if you sweat a lot, which is inevitable during an event like this... but are the ones in gels enough, or do you want to make up an electrolyte-only drink mix as part of the hydration plan?

    I've a few weekends with longer cycles/runs coming up, so I can try out some different approaches. Any suggestions on how to turn the numbers into a feeding-plan or comments on whats worked well/bad for people in the past would be gold dust :)

    Cheers!


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