Nutrition for/during first sprint tri?
6
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168 days
mwunderle posted 22 weeks ago.
Hey mccnc. Here's the good news...NO! For efforts around 1 hr, your body does not burn enough calories for you to go into caloric debt (bonking). Additionally, it takes your body roughly 20 mins to process most maltodextrin based nutrition (gels). So, for a sprint, you will just want to make sure that you've had a good carbohydrate based meal about 18 hrs before race time and use water or a sports drink for thirst discomfort during the race. Good luck and happy training!
1188
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336 days
TriSooner posted 22 weeks ago.
+1 mwunderle. Take on the bike water/gatorade (or whatever you drink when you ride) and that should be enough. And btw, poptarts are awesome.
48
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169 days
mccnc posted 22 weeks ago.
good news-less to worry about!
Thanks.
Cherry pop-tarts with no icing...some say boring I say amazing.
143
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185 days
StephenPDennis posted 22 weeks ago.
You should definitely look at your training runs/rides as a test of food as well. take a week and try a different food before each workout and vary the timing, volume, etc to see what hurts. I've learned that a little bit of oat meal about 1hr - 45min pre-race fuels me for a marathon like nothing else (the real kind w/o flavorings or acidic fruit like raisins, plain slow-cook oatmeal) I also try and push it sometimes and 'train' my system to deal with food. I'll eat a bowl of cereal immediately before headed out or even a turkey sandwich.
But most importantly spend at least a week before a race eating/drinking what you'll have on the race. if the race serves gatorade, train with gatorade or gus, or etc..... That way, you know what works and what to avoid on mile 22 when your thought process isn't exactly rational.
Foods and Drinkings to Try:
- Flat cola
- Whole grain breads/oatmeal (try an hour before a workout)
- No X-Plode, an energy supplement for weight lifters, it's awesome for me
- Various Gels, try different brands, each has a slightly different formula
- Gatorade
Avoid:
- Acidic fruits like oranges, grapes, raisins, craisins
- Heavy Sweets like cookies, brownies and ice cream
- Dairy
- Anything with carbonation
112
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436 days
Toothless posted 22 weeks ago.
If you are doing training sessions of less than 90-120 minutes, you probably don't need any calories during exercise unless you have a special medical issue.
For races, I agree with folks above, maybe put one bottle of sports drink on the bike. You also might want to eat a gel or something else small 15 minutes before the start as a follow-up to breakfast, which should be eaten ~3hrs before your race. Avoid too much fiber before the race or you might get GI issues.
1188
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336 days
TriSooner posted 22 weeks ago.
Toothless wrote:
And hot wings and beer the night before. Wow, that was embarassing.
Avoid too much fiber before the race or you might get GI issues.
558
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473 days
TryScott posted 22 weeks ago.
Option 1. Eat a huge breakfast, protein shake, gels, sports drink, etc... your body will simply tell you what it doesn't want (aka vomit). Guarenteed not to bonk from lack of calories!
Option 2. Eat healthy and hydrate for 2 days before the race, then do a very light breakfast before the race.
If I recall my sprint triathlon last year, I had a small cup of sports drink during the run, and maybe 10-15oz of water on the bike and run combined.
3354
Member
1401 days
RV posted 22 weeks ago.
Ya to echo most of the above - for a sprint; shouldn't really need anything more than liquid nutrition i.e. Gatorade or whatever sports drink and water.
Fuel up prior to the race as would for normal training. A sprint is short enough that no need to worry about any "carbo" loading prior to the race etc.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
558
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473 days
TryScott posted 22 weeks ago.
RV wrote:
A sprint is short enough that no need to worry about any "carbo" loading prior to the race etc.
Well yah, you don't NEED to, but if I could burn 5,000 calories/day training for golf or bowling, do you really think I'd be punishing myself to workout this much? Remember, carbo loading is the end goal, and racing/training is what gets you there. NOT the other way around. :)
37
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173 days
grindylow2000 posted 22 weeks ago.
StephenPDennis wrote:
Avoid:
- Acidic fruits like oranges, grapes, raisins, craisins
- Heavy Sweets like cookies, brownies and ice cream
- Dairy
- Anything with carbonation
For me, theres nothing like a handful of orange slices during a marathon or a long ride. And for those long training runs or bricks, red bull isnt too bad either...but i would stay away from mr softee during an interval ride...
4
Member
913 days
dominickconte posted 22 weeks ago.
Nothing really at all. Maybe a good shot of GU or something for the caffeine boost if you like or a cup of coffee. The main thing is to remember to have fun and drink up after. Sprints are great way to start. Good luck.
I've been reading over the forums and trying to put together my own info but I'm just more confused than before so I want to ask...
When training for a sprint tri (my first) and during the actual event--do I need to be concerned with taking in nutrition. I understand that a sprint is no where near at long as a HIM or IM so I don't even know if it is a concern what so ever. But I thought I would ask just in case.
Specifically-before training should I eat anything special. I have a very sensitive stomach and and usually only manage a banana, toast or maybe a pop-tart.
Then if it's a longer session-which honestly right now an 1 1/2 hrs is about the most at a time-should I be concerned with trying to eat anything during. And then afterwards-anything special.
I've read about so many gels, gus, power shakes that I'm a bit overwhelmed. For the most part I want to keep it pretty simple but if there is anything that could help me nutritional I would give it a try.
Thanks!