What should you eat the week of a triathlon?

All of you should seek out foods that’ll provide sustained energy; in other words, low glycaemic index. We’re talking pasta, rice, vegetables and quinoa. You should look down at your plate and see carbs taking up three quarters of the plate, but don’t try anything new. If you don’t eat quinoa normally, don’t start now.

What should I eat 2 days before triathlon?

2 Days Out If you haven’t cut out fresh vegetables yet, today is the day! Start adding a few extra carbohydrates to your diet within your snacks such as fat-free fig newtons, pretzels, and low-fat crackers. Make sure you carry your water bottle with you as you register and pick up items at the expo.

Do triathletes eat during a race?

Eating and drinking during events During Olympic distance and sprint distance triathlon racing, athletes should aim to consume between 30-60g of carbohydrate each hour. This can be achieved through a combination of sports drinks, carbohydrate gels and through solid forms of carbohydrate e.g. Sports bars or muesli bars.

What should I eat the week of a race?

You want to continue to eat carbs and maybe a little protein (no bigger than the size of your palm). Definitely skip roughage and high-fiber foods, such as beans, salads and certain crackers, cereals and bread. Stick with white bread, rice or pasta, because these are more easily digested.

What should you not eat before a triathlon?

Pre-race food You will want to avoid foods that are high in fats and fibre. This will keep your gut happy and consequentially, keep your whole body happy when it comes to race day. Your pre-race breakfast wants to take place 2–3 hours before the race begins, giving yourself ample time to digest and deal with your food.

What should I eat for breakfast before a triathlon?

There are easy and convenient options, like a bagel and banana with peanut butter, a liquid meal replacement for a nervous belly, or a bowl of oatmeal and eggs, compliments of a kitchenette. Washed down with sports drink and coffee, most IRONMAN athletes swear by one of these early-morning menus.

How long should you rest before a triathlon?

A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day.

What not to eat the day before a race?

Foods to Avoid Before a Run

• Legumes.
• Broccoli, artichokes, or other high-fiber veggies.
• Apples, pears, or other high-fiber fruits.
• Cheese, red meat, bacon, or other high-fiber foods.
• Caffeine (in large amounts)
• Spicy foods.

How many days rest before a triathlon?

two days
A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day.

What is the best food to eat before a triathlon?

At least 2.5-3 hours before the race, aim to consume around 80-100g (320- 400 calories) of easy-to-digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.

What should I drink the morning of a race?

On race morning, you could have two cups of coffee (75–150 mg/cup, depending on the brew) and a few energy gels with caffeine in them just before and during the race.

Should I eat less the day before a race?

4 hours and less You should be up early enough before the race to eat a small breakfast with plenty of time to start digestion before the gun goes off. If you need 3 hours to eat a small meal before running, then you need to get up at least three hours before the race to get in a light breakfast.

Why is nutrition important in a 70.3 triathlon?

For an Ironman 70.3 or other 4 to 7 hour event, nutrition can be an incredibly important factor. In shorter distance triathlons you can get away with making some nutrition mistakes, but during a 70.3 triathlon, it is more likely that you will be punished for nutrition errors.

What’s the average distance of a triathlon race?

These races are really, really short, like really short. The super sprint only takes in between about 40 and 60 minutes. The distances for this vary a lot depending on the course, but typically they’re in the neighborhood of around 300 meters for the swim, about13 kilometers for the bike and about 3…

How much carbohydrate is in your body at start of triathlon?

Your body stores contain roughly 500 grams of carbohydrate (this is 2000 kcal), not enough to make it to the finish line. In theory it should be enough to get most athletes through the first 3 hours of a 4 to 7 hour race but topping up from the start is essential.

How long does it take to complete a triathlon?

Full Iron Triathlon Distance. Swim: 3.9K (2.4 miles) Bike: 180K (112 miles) Run: 42.2K (26.2 miles) Average finish times: 8-17 hours How much time will you need to train: 12-20 hours per week. The granddaddy of them all which has inspired many an M-Dot tattoo is the full distance race.