Nutrition for Sprint Triathlon
Kevin
entering my first triathlon in September, and training has been going well
so far. I have come across numerous discussions regarding nutrition for
training and race day for the bigger triathlons, but not alot for the sprint
triathlons. Is that because it is not much of an issue, given the short
duration of the race? Specifically, any tips on types of food or food
groups to concentrate on during training? Is there an advantage of "carb
loading" the night before the race? Sport rehydration drink during the
race, or just water?
Thanks,
Kevin
Harold Buck
"Kevin" <beer...@comcast.net> wrote:
It probably doesn't matter a whole lot. Gels and bars are irrelevant at
that distance. I use sports drink because I like it better, but you
aren't going to run out of energy.
--Harold Buck
"I used to rock and roll all night,
and party every day.
Then it was every other day. . . ."
-Homer J. Simpson
Unknown
the race food choice of IM pros, everything from total nutritional balance
to cold Big Macs.
I've heard carbo loading the night before is useless... but then some will
find contradictory info I'm sure. I'm diabetic, and high carb stuff doesn't
work for me. Also, I'm always very nervous on race mornings... sure-fire
diarrhea.
My wife's Filipino, lat summer we just happened to go to pig roast feasts
the night before two races. Race morning after lots of greasy, young pork is
NOT a pretty sight.
I eat yogurt and bagels for 24 hours prior... a sprint race is pretty short,
maybe I'd consume a bar and a couple gel packs during. My latest fav during
bike to run transition is Little Debbie Creme Filled Oatmeal Cookies. Not
sure what they do for performance, but they're tasty and my reward for
training.
I'm old, slow, and beat up from motorcycle roadracing... major concern is
being able to go hard and have a good time so I'm not too nutso over the
perfect food regimen
"Kevin" <beer...@comcast.net> wrote in message
news:PvWdndWkrrb...@comcast.com...
onemarathon
i have done a couple of sprint tris, and i found that i didn't need
anything except some sport drink to sip during the bike leg. i do carbo
load, but not the night before. i do that two days before, and then
maybe the morning of the day before (big breakfast). then i have light
meals and small snacks all day, and lots of fluids. i tried just water
in my first sprint tri and found i was sort of running out of gas as i
started the run. then in training and my next sprint, i used sport drink
and that made a noticeable difference.
whatever works for you. some people need a gel or something else along
the way. in my last sprint, i had part of a banana in T1, and while that
kept my stomach from growling, it caused slight cramps in the run.
Cam
onemarathon
"Eric...@uc.edu" <news.fuse.net> wrote:
> You'll probably get tons on this one... all different. I remember reading
> the race food choice of IM pros, everything from total nutritional balance
> to cold Big Macs.
>
> I've heard carbo loading the night before is useless... but then some will
> find contradictory info I'm sure. I'm diabetic, and high carb stuff doesn't
> work for me. Also, I'm always very nervous on race mornings... sure-fire
> diarrhea.
>
> My wife's Filipino, lat summer we just happened to go to pig roast feasts
> the night before two races. Race morning after lots of greasy, young pork is
> NOT a pretty sight.
>
> I eat yogurt and bagels for 24 hours prior... a sprint race is pretty short,
> maybe I'd consume a bar and a couple gel packs during. My latest fav during
> bike to run transition is Little Debbie Creme Filled Oatmeal Cookies. Not
> sure what they do for performance, but they're tasty and my reward for
> training.
> I'm old, slow, and beat up from motorcycle roadracing... major concern is
> being able to go hard and have a good time so I'm not too nutso over the
> perfect food regimen
holy crap, you eat a lot during a sprint race. it was a big deal for me
to take a few bites of a banana in T1 in my last race. i normally
wouldn't have done that, but the stomach was growling to the point of
discomfort. when do you have time for a bar, two gels and some cookies?
Cam
>
IMKen
prior to the race. Food intake for such a short duration is not necessary
and is likely to be detrimental to performance. Go into a sprint light,
hungry and fast. Enjoy some snacks after you finish.
ken @ Kauai
"Kevin" <beer...@comcast.net> wrote in message
news:PvWdndWkrrb...@comcast.com...
M Kochanski
A sprint will last 1.25 to 2 hours. You might burn 1500 calories,
give or take a couple hundred. Your stored up blood sugar and a liter
of gatorade will be enough calories to get you thru.
I'm doing a sprint tomorrow. This is what I plan to do:
About three hours before race start, eat a two fried eggs with cheese
on a plain bagel, want the fats and proteins, so the sugars are
trickling into my bloodstream throughout the hours before the event,
and to get the blood sugar back up, sip on sports drinks up to race
time, maybe suck down a gel pack. I want to drink enough so I pee
sometime before the race, let's me know my water level is probably hi.
Take in about 15 ounces of gatorade in T1. On the bike, drink about
15 oz of gatorade every 15 minutes. Take in about 15 ounces of
gatorade in T2. Forget about drinking on the run. Post race, take in
some Exceed recovery drink, eat a bagel.
Everyone is different. I've done the approach above many times, and
it works for me.
Mark
"Kevin" <beer...@comcast.net> wrote in message news:<PvWdndWkrrb...@comcast.com>...
Unknown
sprint (1.2 S, 30 bike, 10K run). But anyhow: chomp on a small bar when I'm
on the bike, maybe a gel or two during the run. I stuffed the Little Debbbie
in my mouth whole when I changed shoes (oink, oink).
I'm diabetic so I got used to taking in small, frequent bites to keep my
blood sugar from crashing
Sam
To me, if you can get something in you during the bike, a fluid should be
sufficient during the run assuming one is 1) not diabetic and 2) starts out
glycogen loaded.
The time really has more to do with it.
Does Little Debbie like you eating her in T1? Sorry, could not help
myself...
"Eric...@uc.edu" <news.fuse.net> wrote in message
news:HO7Dc.7498$1F6....@fe37.usenetserver.com...
onemarathon
"Eric...@uc.edu" <news.fuse.net> wrote:
ah, now i understand the need for all of this. i thought we were talking
sprint distance, which i've managed fine without more than some sport
drink.
Roger Moore
anything if you've eaten right in the hours pre race.
The night before the race have a good high-carb meal, like pasta. Keep the
fiber and the protein down. And eat before 8 pm. Morning of the race eat
400-500 calories to top of glycogen stores. Sip a sports drink until the
race starts. Race hard. Eat immediately post race. Collect medal. This has
worked for me for 5 years.
~AB~
"Kevin" <beer...@comcast.net> wrote in message
news:PvWdndWkrrb...@comcast.com...
-----= Posted via Newsfeeds.Com, Uncensored Usenet News =-----
http://www.newsfeeds.com - The #1 Newsgroup Service in the World!
-----== Over 100,000 Newsgroups - 19 Different Servers! =-----
Harold Buck
wrote:
> Eat during a sprint tri? Who has the time. You shouldn't need to eat
> anything if you've eaten right in the hours pre race.
> The night before the race have a good high-carb meal, like pasta. Keep the
> fiber and the protein down. And eat before 8 pm. Morning of the race eat
> 400-500 calories to top of glycogen stores. Sip a sports drink until the
> race starts. Race hard. Eat immediately post race. Collect medal.
If I tried that I'd get an unsportsmanlike conduct DQ for trying to
steal something.
M Kochanski
This turned into a duathlon - 1 mile run, 17 mile bike, 5k run.
Night before = a large bowl of Vietnamese Bun Thit vermicilli noodles
with a lot of that Sarachi hot sauce, a spring roll, diet coke.
Snacked on some Cheez-It crackers that night, drank water too.
Breakfast = one raisin/cinimon(sp?) bagel with peanut butter, glass of
water, about a liter of gatorade.
Pre-race = drank about 2 liters of gatorade, pee-ed about three times.
race = half liter at T1, 1 liter during the ride, half liter at T2. I
probably didn't need to drink this much.
Post race = a liter of gatorade, one banana. About an hour later, 8
oz of Endurox recovery drink. About a half hour after that, a fish
sandwich and fries ..... need the fats and proteins ......
Mark
ma...@emakinc.com (M Kochanski) wrote in message news:<1767f76c.04062...@posting.google.com>...
Susan in LA
news:no_one_knows-592A...@comcast.dca.giganews.com...
> In article <40e1c...@corp.newsgroups.com>, "Roger Moore" <0...@ij.net>
> wrote:
>
> > Eat during a sprint tri? Who has the time. You shouldn't need to eat
> > anything if you've eaten right in the hours pre race.
> > The night before the race have a good high-carb meal, like pasta. Keep
the
> > fiber and the protein down. And eat before 8 pm. Morning of the race eat
> > 400-500 calories to top of glycogen stores. Sip a sports drink until the
> > race starts. Race hard. Eat immediately post race. Collect medal.
>
>
> If I tried that I'd get an unsportsmanlike conduct DQ for trying to
> steal something.
This made me laugh. Also reminded me of the time my dad "won" the women's
45-49 age group. Funny things can happen when computers run everything.
Susan in LA