Sprint prep tips wanted/needed
2255
Member
702 days
TriSooner posted 23 weeks ago.
SueR wrote:
My plan for the sunday race is to have a big meal (pasta) on Friday, snack on smaller more frequent healthy things Sat, bagel and PB/J, powerbar and coffee morning of, gel before start, and maybe a gel on the bike (not sure there). I drink perpetuem during stuff as well.
Excellent plan. It takes more time than the night before to complex carbs into glycogen.
SueR wrote:
eating the couple of days before, pre and during race fueling, water on the course, warm up etc.
I have the same nutritional approach as yours (complex carbs 36 hours prior to race). For a sprint, especially if the distances you cited are metric, I may do nearly the equivalent of the race distance as a warm up (moderate intensity though). Yes, I am "That Guy" who warms up on the swim, and I have been known to take my fluid trainer and set it up (by my car so I don't look like a total d-bag trying too hard) and spin for :20 or so prior, and I'll do a 1-mile out and back. Since my 'specialty' (using that term loosely) is long-course, it takes me forever to get in a groove. By the time is I hit my pace and I'm comfortable, a Sprint is long over. So I'll take a 1hr warm-up session prior to race start. Not so much to 'warm up' but to get the HR, breathing, intensity, etc where it needs to be so I can hammer.
345
Member
592 days
SueR posted 23 weeks ago.
Perfect, I too tend to go longer (and shouldn't use the word speciality at all!) so that's good advice. Based on that, nutrition will be the same as the duration really ends up being the same. Good advice!
So brain picking yet again! I have a sprint in 2.5 weeks (750m/20/5) and for the first time I think I am fit enough to "sprint" it and maybe be somewhat competitive...I am not used to shorter stuff, and am wondering what everyone's nutritional sprint prep is like in terms of eating the couple of days before, pre and during race fueling, water on the course, warm up etc. I have a tendancy to overeat prior to shorter races and want to make sure my fueling is optimal. My plan for the sunday race is to have a big meal (pasta) on Friday, snack on smaller more frequent healthy things Sat, bagel and PB/J, powerbar and coffee morning of, gel before start, and maybe a gel on the bike (not sure there). I drink perpetuem during stuff as well. Thoughts?
I am not going to taper much as its only a B race and my A race timing is a bit tight, but I will do my interval stuff early in the week before and save my rest day for Friday, with sat just being mellow short stuff with some little quick pieces and transition work.
Feel free to comment or add idea's! Thanks in advance!