TRIATHLON TRAINING:TRIATHLON TRAINING:Precompetition & Competition Precompetition & Competition

Meal GuidelinesMeal Guidelines

Presented by:

Steven P. Dion – Salem State College

Sport, Fitness & Leisure Studies Department

Topics of DiscussionTopics of Discussion

The precompetition meal The importance of hydrationDuring race feedingsTaperingRace day tipsQuestions and comments

The Precompetition MealThe Precompetition Meal

Is it important for you to have a breakfast prior to the triathlon, or was dinner the night before sufficient?

Breakfast will have a definite impact on your energy and hydration levels.

Although you will have a carbohydrate rich meal the night before, you still will lose some of your stored muscle sugar/glycogen in those 8-12 hours before the race.

The Precompetition MealThe Precompetition Meal

Therefore – your breakfast and meal feedings prior to the race will assist in the constant production of energy during the race.

If you don’t eat prior to the race you will be able to finish the race – but your level of intensity will not be as high.

What should you eat and when?What should you eat and when?

The precompetition meal provides you with adequate carbohydrate energy and ensures optimal hydration.

3 primary factors to consider for each individual:– Food preference– “Psychological Set” of competition– Digestibility of the foods

Food Preferences Eat what you like to eat Eat what you know sits and digests easily Don’t prepare meals that will add more stress to

the day (high maintenance foods)

Digestibility Eliminate foods high in fat and protein on race day Fats and proteins digest slowly and remain in the

digestive tract longer than carbohydrates

Psychological Set The impact of “Stress” The bodies’ unconscious adaptation to stress

Additionally Your carbohydrate-rich meal should be consumed

at least 3-4 hours prior to the race (if time allows) Your meal should contain 150 – 300 grams of

carbohydrates (3-5 grams per kg of mass) in either solid or liquid form

No matter how well you eat the night before the race, ultimate success is dependant on your training and your dietary habits.

If you’ve fed your machine high-octane fuel – you’ll see results.

Race Day MealRace Day Meal

5:45 – 6:00 wake upGoal = 150-300 grams of carbs6:00 – 6:30 (example meal choices)Carbohydrate supplement shake – but

without milk – use juice, fruits etc…1 Powerbarwater – 400-500 ml.

Race Day MealRace Day Meal 7:45 - 8:00 arrive & check in at Dead Horse

beech8:00 - 8:15 set up your area – drink liquid –

constant sips8:30 – find a bathroom8:40 – being to warm-up – light jog – light swim8:50 – relax, breathe and enjoy the moment9:00 – 1st wave - 9:05 – 2nd wave - 9:10 – 3rd

wave

Swim/Bike Transition As soon as you get on or to your bike get some liquid

sugar. If you are going to use the “Goo” or any food be sure

to drink about 1-2 cups of water within a few minutes of taking it.

Keep drinking throughout the ride – easiest time to hydrate

Bike/Run Transition Relax your breathing – get a nice drink of liquid and

go. Try to consume 1-2 cups of water or sport drink (if

distance and time requires it) along the way.

Tapering Your WorkoutsTapering Your Workouts

With 3 Weeks to go: this should be a push week. Keep your training sessions on the same days - but push yourself a bit more on each one.

With 2 Weeks to go: in the beginning of the week you can go as aggressive as the previous week, but at 10 days prior to the race begin to taper your intensity.

1 wk away

Swim Bike Run

Mon Avg. workout 60 mins Off

Tues Speed day – but light

Off 4 x’s 3 min at race pace w/2 min.

slower between

Wed Off 3 x 5 min at race pace with 2 min slower between

Off

Thurs easy swimming Light or off 30 min easy pace

Fri Off Off Off

Sat 400-500 m /easy 20-30 min easy 10-20 min easy

Sun Race day

Some Race Day TipsSome Race Day Tips

Pre-pack all your stuff - then check it again

Bring tools and extra tire tubes

Bring flip flops Tune up / oil your bike Bring extra snacks /

water / liquid Bring clothes to change

into

Bring your own toilet paper – just in case they run out

Bring a bucket and water – feet wash

Bring an extra pair of goggles or strap

Tighten the screws on your shoes

Bring a camera Bring and keep a positive

attitude

Additional Info - TipsAdditional Info - Tips

Sport Drinks – what’s the deal and what’s the best?

Ergogenic Aids – are they worth the money? Side effects – safe or not?

Eating schedules – best times to eat.

Sport DrinksSport DrinksTo date, for post exercise glucose restoring, Coke

Cola has not been surpassed. A quick handful of some candy can also be beneficial.– After 1 hour of aerobic activity 55% of your glycogen

stores are empty and after 2 hours they are just about empty.

Most sport drinks will be beneficial during activities lasting 90 minutes or more.– Otherwise – just drink water during the activity.

Ergogenic AidsErgogenic Aids There has been no concrete scientific evidence on most

Ergogenic aids, except caffeine and carbohydrates. Anecdotal evidence has led me to believe that Creatine

has benefited people with muscle development, strength and decrease of lactic acid impact.

Protein shakes and powders have drawbacks as well as some benefits – depends on your usage & dosage.

Various metabolism boosters should not be used without consulting a knowledgeable physician or pharmacist – heart arrhythmias etc…

Eating ScheduleEating ScheduleWhen do you have your biggest meal?

– If we could design our lives around our eating habits – it would be best to eat dinner in the morning and breakfast in the evening. (say what?)

Good idea to maintain an constant eating pattern all day long to assist in blood sugar regulation.

Eating at night can/may disturb your sleeping habits, and ability to achieve REM. – However, foods with tryptophan, can assist in falling

asleep faster (meats/animal products)

Questions and CommentsQuestions and Comments

Thank You for coming