cash76
05-09-05, 05:49 PM
I'm competing in my 2nd sprint distance tri this weekend. Looking for some advice on what to eat the day before and the morning of the race. Any input is greatly appreciated.
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EarlT
05-09-05, 09:35 PM
Experiment.
What works for some may make you literally sick.
Of course, this weekend is not far enough away for that advise to be of much use (but keep in mind for future).
You can, however, start this weekend. Keep track of everything you eat this week and how you feel on your workouts. Certain foods (especially eaten the previous night)may correspond with your better workouts. I would guess those will be the ones that would be best for the night before a race.
My night before race meal is usually grilled chicken pasta, garlic bread, small salad, and a beer (just one). Morning of race; banana, bagel w/peanut butter, promax bar.
Try different things when you are training, though, you may find a special food that works for you. Be open to anything, you are likely to figure out what works quickly. Good luck!
What works for some may make you literally sick.
Of course, this weekend is not far enough away for that advise to be of much use (but keep in mind for future).
You can, however, start this weekend. Keep track of everything you eat this week and how you feel on your workouts. Certain foods (especially eaten the previous night)may correspond with your better workouts. I would guess those will be the ones that would be best for the night before a race.
My night before race meal is usually grilled chicken pasta, garlic bread, small salad, and a beer (just one). Morning of race; banana, bagel w/peanut butter, promax bar.
Try different things when you are training, though, you may find a special food that works for you. Be open to anything, you are likely to figure out what works quickly. Good luck!
Enthalpic
05-10-05, 12:19 AM
Sprint distance racing doesn't have the same nutrition requirements as other tri lengths. Eat a familiar carb heavy meal 24-36 hours before racing then only maintain fuel levels with small low fibre meals after that. 3 hours before start eat a normal pre-ride breakfast then top off with a gel 15min before start. Use sports drink on bike and maybe one gel on run. But really the race is less than 90 mins long.
barleyrocket
05-10-05, 08:16 AM
Start with what you eat on a weekend morning before a workout. How long are your workouts on the weekends? Nutrition for a sprint isn't as critical as it can be for longer distances, meaning that pretty much as long as it agrees with your stomach you should be fine.
that being said I wouldn't start out with Steak and Eggs for prerace meal :-)
So pretty much what Enthalpic said..... Good luck you'll be great.
that being said I wouldn't start out with Steak and Eggs for prerace meal :-)
So pretty much what Enthalpic said..... Good luck you'll be great.
audiojan
05-10-05, 04:21 PM
Don't just think about what to eat the night before the race, think about what you eat for the last 3 nights before the race!
Carbloading the night before doesn't do you much good, but carbloading for 3 nights before will help, even for sprints.
The night before the race, eat something that you know will not upset your digestive system in anyway. Most likely, bland food will be better for you... Nothing super-spicy or dripping of fat. Also keep track of the amount of sodium, too little will hurt you and too much will dehydrate you. Keeping track of calories, % of carbs, protein and fat is very important and should be part of your preparation for the race.
Whatever you eat the morning of the race, make sure you eat early enough that you will digest before racing, preferably 3 hours in advance and then a few lighter snacks leading up to the start. Same rule applies here, nothing that will upset your system
Carbloading the night before doesn't do you much good, but carbloading for 3 nights before will help, even for sprints.
The night before the race, eat something that you know will not upset your digestive system in anyway. Most likely, bland food will be better for you... Nothing super-spicy or dripping of fat. Also keep track of the amount of sodium, too little will hurt you and too much will dehydrate you. Keeping track of calories, % of carbs, protein and fat is very important and should be part of your preparation for the race.
Whatever you eat the morning of the race, make sure you eat early enough that you will digest before racing, preferably 3 hours in advance and then a few lighter snacks leading up to the start. Same rule applies here, nothing that will upset your system
kfb
05-11-05, 09:01 AM
I assume most tri's start early in the morning (7-8:00), so to get your breakfast in 3 hrs prior to the race, most of you must be getting up very early? My problem is I have a hard time getting to bed early. Do you get up at 4:00 for a 7:00 race?
james_holden
05-11-05, 09:17 AM
as has been pointed out there are a few factors to be consideres.
mainly personal preference and the distance of the race.
if there is something like a golden rule as far as nourishment is concerned before or on race, then that would be "no experiments!"
having said that, a good starting point is this:
day(s) before:
carbloading: eat a lot of pasta! especially the day before race day (preferably late afternoon / evening)
morning on race day:
2-3 slices of toast with honey, maybe a banana, and if you like a powerbar.
and remember to drink plenty of water! (however not too much on the morning of race day itself, as you do not want to be running to the toilets every 10 minutes)
mainly personal preference and the distance of the race.
if there is something like a golden rule as far as nourishment is concerned before or on race, then that would be "no experiments!"
having said that, a good starting point is this:
day(s) before:
carbloading: eat a lot of pasta! especially the day before race day (preferably late afternoon / evening)
morning on race day:
2-3 slices of toast with honey, maybe a banana, and if you like a powerbar.
and remember to drink plenty of water! (however not too much on the morning of race day itself, as you do not want to be running to the toilets every 10 minutes)
H2OChick
05-11-05, 03:21 PM
Experiment...What works for some may make you literally sick.
Morning of race; banana, bagel w/peanut butter, promax bar.
That EarlT is a wise one... See, if I ate anything with bananas and peanut butter before any kind of race or workout, I would most certainly be urping up peanutbuttery-acidy burps the entire time! (Nice image, eh?) My pre-workout/race favorite is a bowl of oatmeal with brown sugar, raisins, some slivered almonds and a wee bit of milk. Have fun and let us know how it goes.
Morning of race; banana, bagel w/peanut butter, promax bar.
That EarlT is a wise one... See, if I ate anything with bananas and peanut butter before any kind of race or workout, I would most certainly be urping up peanutbuttery-acidy burps the entire time! (Nice image, eh?) My pre-workout/race favorite is a bowl of oatmeal with brown sugar, raisins, some slivered almonds and a wee bit of milk. Have fun and let us know how it goes.
cash76
05-17-05, 07:22 AM
Thanks to everyone for all of the advice. The race was this past weekend. It was the 2nd sprint tri that I have done, although the 1st one was last year and was a shortened distance. I was happy with my performance and looking forward to getting back out there to beat my time now that I have a benchmark.
zakk
05-17-05, 01:57 PM
Don't just think about what to eat the night before the race, think about what you eat for the last 3 nights before the race!
Carbloading the night before doesn't do you much good, but carbloading for 3 nights before will help, even for sprints.
The night before the race, eat something that you know will not upset your digestive system in anyway. Most likely, bland food will be better for you... Nothing super-spicy or dripping of fat. Also keep track of the amount of sodium, too little will hurt you and too much will dehydrate you. Keeping track of calories, % of carbs, protein and fat is very important and should be part of your preparation for the race.
Whatever you eat the morning of the race, make sure you eat early enough that you will digest before racing, preferably 3 hours in advance and then a few lighter snacks leading up to the start. Same rule applies here, nothing that will upset your system
Hit the nail on the head. Lock the thread.
Carbloading the night before doesn't do you much good, but carbloading for 3 nights before will help, even for sprints.
The night before the race, eat something that you know will not upset your digestive system in anyway. Most likely, bland food will be better for you... Nothing super-spicy or dripping of fat. Also keep track of the amount of sodium, too little will hurt you and too much will dehydrate you. Keeping track of calories, % of carbs, protein and fat is very important and should be part of your preparation for the race.
Whatever you eat the morning of the race, make sure you eat early enough that you will digest before racing, preferably 3 hours in advance and then a few lighter snacks leading up to the start. Same rule applies here, nothing that will upset your system
Hit the nail on the head. Lock the thread.
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