“the terminator”…and your triathlon nutrition…

 

 

triathlon_r67t

Your triathlon training and race nutrition is probably at a crucial point right now.

“the terminator”…

… is a triathlon specific circuit class lead by myself  that focuses on refining a triathletes sports specific skills, core strength & muscular strength and endurance. It is a worthwhile addition to anyones training prgramme but more importantly is a good addition to race season training. This session should sit alongside most run, bike and swim training schedulesperfectly. The aim of this session is to train your body to race more efficiently in all disciplines and become less prone  to injury.

Your nutrition at this point of your training should not be ingnored. Eating well here and in a similar practised routine will prepare you well for your race. You need to start thinking about race hydration and feeding, what you`re going to use, when and how much.

Timing is everything when it comes to a Triathletes diet. Consuming foods and fluids at the appropriate time will ensure high energy levels, quicker recovery, and nutrition support for muscle growth, maintenance and repair. 

2-4 Hours BEFORE training sessions

  • Drink at least 16 ounces of fluids
  • Consume a high carbohydrate, low fat, moderate protein meal
  • Choose familiar foods
  • Consume about 125 – 300 grams of carbohydrate

Sample meal: 125 g carbohydrate, low fat, moderate protein – Turkey sandwich with 2 slices of bread, 1 slice cheese, 2 slices turkey, 1 tsp. mayonnaise, lettuce and tomato. 1-cup (8oz) pasta with vegetables and fat free Italian dressing. 1 banana. 

30-60 Minutes BEFORE training sessions

  • Consume about 0.3 – 0.5 grams of carbohydrate per pound of body weight
    Ex. 0.3 g carbohydrate for a 145 pound triathlete
    1 small banana, 16 oz sports beverage
  • Choose familiar foods
  • Choose foods low in fiber
  • Drink 8-16 ounces of fluid 15 minutes before exercise

During Training 1hour plus

  • Drink 4 – 8 oz of fluid every 15 minutes
    · 4% – 8% carbohydrate concentration
    · 0.5 – 0.7 grams sodium/litre
  • Consume 30-60 grams carbohydrate per hour:
    · 16 oz sports drink, 2 Large bananas, most energy bars, 9 graham cracker squares

Post Training

  • Maximum glycogen replacement rate occurs within 2 hours after exercise
    · Takes 24- 48 hours to fully recover used glycogen
  • Eat a high carbohydrate, low fat, moderate protein meal
    · 0.45 grams carbohydrate per pound of body weight immediately
  • Post-strength training: consume a high quality protein like milk, egg, or chicken

 

Your food choices should be nutrient dense as below. You should stick with foods that are familiar to you that you are likely to incorporate in your pre race dinner and breakfast, now is the time to start a nutritional routine and let your body adapt.

EXAMPLES OF NUTRIENT DENSE FOOD CHOICES

Carbohydrate Protein Fat
Fruit
Vegetables
Whole grains
100% juice
Skinless-chicken
Lean beef
Beans
Eggs
Soy foods
Milk
Vegetable oils
Nuts
Seeds

 

 

 

 

As a percentage of total calories:

 Carbohydrates                                 40-70%                   

Protein                                              20-40%        

Fat                                                    15-25%        

The simplest way to apply this at this stage of your training is to evaluate every meal you eat including snacks in this way.  Your plate/bowl/packet should comprise of approximately these percentages in every meal. 

 You need to start planning your race day nutrition. 

  • Your breakfast should be around 800kcals 2hrs before the race and be low on the glycemic index. Some carbs, protein and fat as above.
  • Try to have a sports drink or energy gel 15-20 mins before the race.
  • Start by consuming around 200 liquid calories every 20-30 mins once the race begins.
  • Once the race begins you’ll need to take on around 400kcals per hour after the swim leg.

 Start thinking about the energy gels you use now and look at their kcal content and do they need water with them. It will be best to use the brands you are used to so look at them now. 

Energy gels with caffeine help you tap in to fat stores during a race and may help you too. 

Six days before your race your diet should alter slightly

  • Day six to four should be higher in protein good fats and oils
  • Day three to one should be higher in carbohydrates
  • You can consume a little more than normal here ideally over 6 small daily meals

 Get moving on this at you`ll notice a difference in your training and in your race day performance.

Train hard

Rachel

 

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    Comments

    1. Really helpful info, Rachel. Even for those of us who just run! Proper nutrition before, during and after training and races can make a huge difference.

      One of my roommates at University was an international standard bike racer. I was astonished by his food regime, especially in light of my mine. His carbs, protein and fat came from brown rice, chicken breast and olive oil. Mine came from beer, burgers and the stuff they fry chips in.

      Eric

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