When competing in endurance sports, your nutrition plan–and a plan you have practiced–is a vital element of your training. Without a proven, race-ready plan, you can throw away 20 weeks of training on race day simply because you neglected to train your stomach to handle the rigors of an endurance event.
Endurance nutrition comes in two parts: Training Table and Race Day. Training table nutrition is simply what you eat throughout the day to keep your body fueled for triathlon training. You have to keep gas in the tank so your body can function throughout the day plus meet the demands of training.
A race day plan is just that–your nutritional needs while racing. The challenge, though, once identifying your needs, is discovering what types of nutrition work best with your GI system under the stress of triathlon racing. Not everything works for everybody. The best way to prepare for race day is to practice racing nutrition from day one of your training program. This includes your pre-race meal. During the first few weeks of training, take advantage of your longer workouts to experiment with different products in portions that fit your racing caloric profile. Use these workouts to rule out the products that are least effective and determine the ones that are most effective (easiest on your GI system, minimize cramping, etc.).
Keep in mind that the products you use will probably differ during each leg of the race. Solid foods are best eaten and absorbed while on the bike. Gels may work better during the run. Water and sports drinks should be used during both the bike and run. If you are still new to cycling and developing your comfort on the bike, the idea of eating while on the bike may be imposing, but that’s why we train–to develop comfort and steady the nerves for all aspects of the race. I will provide some tips on eating on the bike in an upcoming post.
I know thinking about race nutrition can seem a little overwhelming. Don’t overthink it, because that will detract from the fun of the race. My advice is to simplify it. My personal plan is a pre-race meal of oatmeal, a banana, a bagel with peanut butter and water. Nothing during the swim portion. On the bike, I alternate drinking between water and a sports drink (I use Infinit Nutrition) and I eat a Smucker’s Uncrustables PB&J (one for each hour on the bike). For the run, I figure out what the race will be providing at the aid stations and then use those products during training. If those products don’t work for me, than I carry Infinit and ClifBloks with me.
What’s your plan? Post your comments and suggestions below. Have questions about implementing your nutrition plan or determining your caloric needs? Send me an email.
