Background
I am thinking about participating in 2014 ETU Triathlon
European Standard Distance Championships (Kitzbühel, Austria June 19 2014 -
June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22
September 2013.
Update No 005 4 August 2013
I have done a blog on Nutrition already (link 1 below)
however I never stop learning and as long as I am learning I have stuff to
share. If people have expertise and experience in sports nutrition please get
in contact with me, I am keen to learn more!!
Now I have to be honest what follows is taken from a
commercial website (link 2 below) however I have customised this a bit to suit
me, the Anglian Water Standard Distance Triathlon and my meanness and
reluctance to spend money on commercial products when natural or cheaper
alternatives exist.
Your evening
meals for 3 days before the event should be high in carbohydrates combined with
lean protein. You should also be seeking to drink to fill every cell in your
body with water. Regular snacks (5 meals a day) are better than feast and
famine in the last 3 days.
In the
morning you should aim to eat two to three hours before the start in order to
give your body enough time to fully digest your food and empty your stomach. I
love porridge and banana since this is a good slow burning fuel and I know I
can race with this in my tummy.
Keeping
fully hydrated is important for performance maybe use an electrolyte drink to
maintain hydration status and electrolyte levels, without additional calories. Some
people can sip on a bottle of drink right up to the start, but sickly fuel gels
makes me sick and water makes me wee so I’m done with filling up after
breakfast. If 3 days of good eating and drinking don’t have me ready then
frankly a gel 15mins before the start ain’t gonna resolve my problems!
Now is
the question of whether to drink an electrolyte drink to maintain hydration on
the bike and run or use a high in carbohydrates drink. I’m inclined to go for
the carbohydrates drink but make sure this is more diluted than the recipe
suggests so that you get more water than carbs. In hot climates I’ve been known
to add salt or magnesium to avoid cramp.
If you
want carbs consume 1-3 gels per hour to deliver approximately 60 grams of
carbohydrate and maximize carbohydrate utilization rates: that’s 1 per 20mins,
or 1 for the swim (20-30mins), 2 or 3 on the bike (60mins) and 1 on the last
mile of the bike to set-you-up for the first 20mins of the run.
If you
have a gel by your shoes in transition you can pick that up and have it at the
half-way point. Note that I said on the last mile of the bike to set-you-up for
the first 20mins of the run and NOT have a gel in transition before you run.
This is because you’ll be in a rush in transition and trying to gulp a gel in a
hurry is horrid!! The second gel you can have just before you approach a water
stop to slosh it down.
Some
people make the last gel they have one with caffeine. Or maybe take a Redbull
for that caffeine hit at the end. I think this is bad. It could just wring you
out like a sponge and leave you nauseous. However that’s about personal choice
and metabolism.
At the
end you need a recover drink. There are many trendy options. All the products
you can buy seem to upset my stomach so I go for smoothy, bananas, milk for the
combination of protein, magnesium and fluid. Something to eat within 10/15
minutes is also recommended.
Link 1 http://swimbikerunparty.blogspot.com/2013/08/triathlon-fuel-and-diet-tips.html
If you have any comments or advice either for me, or others
reading this blog please do get in contact with me
Tim HJ Rogers
