Triathlon - eating for race day
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03-31-07, 07:42 AM
First duathalon in two weeks need some eating tips to stay out of portapotty on race day! thanks!!!
2 hrs. before the gun - PB & honey sandwich. 20oz. sport drink. Small coffee on the road.
30 min. before the gun - 1/2 a Powerbar, 1/2 btl. water.
5 min. pre-gun - 1 big swallow water or gade.
From wake up until start, 3 standups, and 1 at home sit down.
Bocca al Lupo!!!
03-31-07, 11:33 AM
But what about the days leading up to it? (4K,27.5K,4K)
Be sure you are not eating anything out of the ordinary. Eat the things you usually eat that do not cause stomach problems. Some people will start to carbo-load a few days or sometimes even the week before. Lots of pasta, rice, bread, etc. I've never really done the carbo-load stuff so I"m not sure how much it helps but I so far have only done shorter races and I'm not going to win no matter what I eat. I do make sure I have a little larger lunch and dinner the day before.
just get used to going #2 in the morning
03-31-07, 05:04 PM
I do. and then again about a mile in, and sometimes on the second run. You could say i'm pretty regular!
04-01-07, 07:07 AM
You'll get some great tips from these guys but bear in mind that race day nutrition is a very personal thing. I'll talk about duathlon, because like you, thats what I do.
Lots of people dont do any fueling during the race for sprint distance. That being said, I think you will find some nutritional commonalities among the majority of the racers:
* Eating about 2 hours out. PB sandwich, oatmeal.... This is usually coupled with slow hydration (either water or some type of sports drink). I usually stick with oatmeal.
* Eating or consuming a gel or power bar about 45-15 minutes before the start. What you eat- gel vs. powerbar- is highly dependent on your tolerance for solid foods
After that, its all individual. Some people cant tolerate the types of sugars found in most energy gels. Some can. Eating on the first run is rare, because its so short.
Most people use the bike as their primary re-fueling oppurtunity. I'll usually put down a bottle of Gu Sports drink on the bike. I'll take one Gu shot when I get settled - about a mile in - and then one more right before I get off the bike.
I do nothing for the last 5k. I personally have a hard time swallowing Gu without a water chaser, so I usually go without. If there is a water stop, I'll try to put down some liquid depending on how hot it is.
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