7 Tips for Dialling in your Triathlon Training and Racing Nutrition and Hydration
Karen Parnell
November 09, 2021
7 Tips for Dialling in your Triathlon Training and Racing Nutrition and Hydration
It´s always heart breaking to hear stories from athletes who have trained really hard for their A race only for them to DNF due to gastro-intestinal (GI) issues which happen mostly on the run section. So here are 7 top tips that you can start thinking about now and integrating into your training regime.
1. The first trick is to train with what you plan to use during the race. Start doing this early in your training to really dial this in so you get to know how much, when and how it effects your swimming, cycling and running.
2. Think of the bike as a rolling buffet so that you don’t need to eat too much on the run. On the bike your heart rate tends not to be too high and your stomach steady, so this is the time to eat and drink a little and often.
3. When you get off the bike the temptation is to eat loads to fuel your run, but this can upset your stomach. Going from a static stomach on the bike to a stomach oscillating up and down can cause you GI issues. Try doing some long bricks during training and eat little bits on the bike, get on the run and when you have settled in, and your heart rate is stable and not high from T2 take on something you have tried and tested in training if you are hungry or feeling like you need an energy boost.
4. Try to eat when your heart rate is low and settled. If you are going full beans and your heart rate is high your body wants to concentrate it´s blood flow on your muscles and not your stomach! Don´t make it choose as you may see your nutrition again.
5. Do a sweat test during training under race conditions and temperature during your training. It´s quite simple to do and if you want to know what to do with the results check out this blog post. If you want to get more scientific then check out the Bestziet sweat kit.
6. You could consider making your own natural "gels" or energy bars. An example of how to make your own natural energy gels is here. You can use this in training and play around with the ingredients to see what works for you.
7. If you want to get super technical with your energy levels during training and how different foods work for you as fuel you could look at the Supersapians biosensors and App.
Read about Getting Triathlete Nutrition Right using BMR & Macros.
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Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, 8020 Endurance Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer.
Karen is currently studying for an MSc in Sports Performance Coaching at the University of Stirling.
Need a training plan? I have plans on TrainingPeaks and FinalSurge:
I also coach a very small number of athletes one to one for all triathlon and multi-sport distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com
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FAQ: The importance of triathlon training and racing nutrition
Why is nutrition important for triathlon training and racing?
Nutrition plays a crucial role in triathlon training and racing for several reasons:
- Energy supply: Triathlon is a highly demanding endurance sport that requires sustained energy. Proper nutrition ensures an adequate supply of carbohydrates, fats, and proteins to fuel your workouts and optimize performance.
- Performance enhancement: Nutrition can directly impact your performance by providing the nutrients necessary for optimal muscle function, hydration, and mental focus. It can help delay fatigue, improve endurance, and enhance recovery.
- Recovery and injury prevention: Adequate nutrition supports muscle recovery, tissue repair, and immune function, reducing the risk of overuse injuries and promoting a faster recovery between training sessions.
- Body composition and weight management: Proper nutrition helps maintain a healthy body composition and weight, which can positively impact performance, especially during the running portion of a triathlon.
- Hydration and electrolyte balance: Triathlon involves significant fluid loss through sweat. Proper hydration and electrolyte balance are crucial to maintain performance, prevent dehydration, and avoid hyponatremia (low sodium levels).
- Gastrointestinal comfort: The right nutrition choices and timing can help prevent gastrointestinal issues such as stomach cramps, bloating, or nausea during training and racing.
What are the key nutritional considerations for triathletes?
Triathletes should focus on the following nutritional considerations:
- Carbohydrate intake: Carbohydrates are the primary source of fuel during endurance exercise. Consuming adequate carbohydrates before, during, and after training and racing helps maintain glycogen stores and sustain energy levels.
- Protein consumption: Protein is essential for muscle repair and recovery. Including sources of lean protein in your diet supports muscle tissue maintenance and adaptation.
- Hydration: Staying well-hydrated is crucial for optimal performance. Triathletes should monitor their fluid intake and replace electrolytes lost through sweat during training and racing.
- Timing of meals and snacks: Timing your meals and snacks appropriately can ensure adequate energy availability during workouts and promote optimal recovery post-training.
- Nutrient-dense foods: Emphasize a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to provide essential nutrients for overall health and performance.
- Individual needs: Every athlete is unique, so it's important to consider individual preferences, intolerances, and sensitivities when designing a nutrition plan.
What should I eat before a triathlon race?
Pre-race nutrition should focus on consuming easily digestible carbohydrates to top off glycogen stores. Opt for foods like oatmeal, bananas, energy bars, or smoothies a few hours before the race to provide sustained energy. Experiment with different options before race day and during training to determine what works best for you.
How can I fuel during a triathlon race?
During a triathlon race, aim to consume easily digestible carbohydrates, electrolytes, and fluids. This can include energy gels, sports drinks, energy bars, or other portable snacks. Practice your race-day fuelling strategy during training to ensure it works well for you and doesn't cause digestive discomfort.
What should I eat for recovery after a triathlon race or intense training session?
After a triathlon race or intense training, prioritize post-exercise recovery nutrition. Consume a combination of carbohydrates and protein within 30-60 minutes after finishing. This can be in the form of a recovery drink, a balanced meal, or a snack such as a protein shake with fruit or a turkey sandwich on whole-grain bread.
Should I consult a sports nutritionist or dietitian?
Consulting a sports nutritionist or registered dietitian with experience in endurance sports can be highly beneficial. They can assess your individual needs, help develop a personalized nutrition plan, and provide guidance on optimal fuelling strategies based on your training and racing goals.
Remember, proper nutrition is a key component of successful triathlon training and racing. Develop a nutrition plan that suits your individual needs, practice your fuelling strategy during training, and make adjustments as necessary to optimize your performance and overall well-being.
References
https://www.medicalnewstoday.com/articles/nutrition-for-athletes
https://www.britishtriathlon.org/training/nutrition-hub/eating-for-triathlon
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