With only four days to go until the Dawlish Triathlon, our athletes are gearing up for the big day. With their training now complete, this article will focus more on the important aspect of nutrition and what it should look like leading up to Sunday.
Triathlon last minute tips
During a triathlon athletes will burning far more energy than most people do in an entire day, sometimes two days! Therefore to get the best result possible, their nutrition needs to be second to none. Carbohydrate and protein intake is especially important. The American College of Sports Medicine recommends that 0.5 to 0.8 grams of protein per pound of body weight and a carb-to-protein ratio of between 4:1 and 7:1.
In the month leading up to the race, athletes need to consume even more carbohydrates as their workout intensity has increased. Before their workouts they should be fuelling themselves with complex carbohydrates such as brown rice and brown pasta. Post workout meals should consist of more complex carbohydrates with a small amount of protein such as chicken or fish.
Hydration is also an important factor in performance. As much as a 2% drop in body fluid levels can lead to a severe drop in performance. Participants will need to start putting between 64 and 96 ounces of water a day back into their bodies depending on workout intensity. This should start a week before the race. A good way to make sure this happens is to carry a water bottle around everywhere they go. Athletes should also try to avoid alcohol and caffeine during this week as they are diuretics and can cause dehydration.
Three days prior to the race carboloading should begin. These triathlon last minute tips will help ensure you are fully prepared for the intense race ahead. This is an important tool used by triathletes and all other endurance athletes. Athletes should consume between 3.5 and 4.5 grams of carbohydrates per pound of body weight. This allows their bodies to be full of glycogen on race day. Try to avoid complex, fibre-rich carbs, instead go for simple carbohydrates. This will be one if the only times that I’ll recommend eating white bread, white rice or white pasta. These simple carbs will also help the athlete avoid any digestive distress.
Onto the most important day….race day!
Breakfast should consist of low fibre carbohydrate and a small amount of protein to balance blood-sugar levels. A slice of toast with peanut butter, fruit smoothie, pulp free juice, yogurt and mango can all be part of a great pre-race breakfast. The body burns around 200-300 calories an hour so try not to eat less than 2 hours before the start of the the race to give the body time to digest.
It is important not to skip water pit stops around the course as even slight dehydration will affect your race time. Sports gels are also a good idea as they are easily consumable and will give you an added energy boost during the race. They are also easily transportable.
Exeter Golf and Country Club would like to wish club members, Jemma, Rich, Rob and Charlotte, the best of luck with the Dawlish Triathlon this Sunday.
They are raising money for The Children’s Trust.
Rich and Jemma’s nephew was admitted to Bristol Children’s Hospital on the 11th October 2014 and was in a coma for six weeks. Henry has made some improvements since then and is moving to The Children’s Trust neurological rehabilitation centre where to prepare him and his family for his return home in the year ahead.
Read the full story of their triathlon training and fundraising here http://exetergcc.co.uk/members-train-triathlon/13085