Because triathlon is the blending of three separate disciplines, each of which requires its own fueling strategy, the advanced triathlete must put as much emphasis on proper fueling and hydration as she does on training. As stated in the book "Endurance Nutrition," "No matter how much training you've put in or how accomplished you are at swimming, biking and running, eating and drinking can just as likely determine your success on race day." Planning your nutrition in training and on race day are critical to your racing outcome.
Calories
One of your primary training and pre-race goals must be to be fully fueled. In his book "Nutrition for Serious Athletes," Dan Benardot states that triathletes "must consume enough total energy to assure that the fuel capacity for each working muscle starts out full." A triathlete can use 8,000 to 10,000 calories or more during an Ironman-distance race, according to "Endurance Nutrition," so your goal before the race is to have no deficit to overcome and to replace at least 30 to 50 percent of those calories during the race. Plan on consuming roughly 250 to 400 calories per hour throughout your race.
Carbohydrate
Carbohydrates give you quick energy which help maintain grueling training and racing. In the final 24 hours leading up to your race, eat as many carbohydrate-rich foods as you can tolerate. This will "maximize your muscle glycogen," according to the authors of "The Performance Zone," and allow you to compete at your best. A good rule of thumb, according to "Nutrition for Serious Athletes," is to consume 1 to 1.5 grams of carbohydrates per kilogram of body weight per hour during your race. Carbohydrate sources like sports drinks, gel packets, energy bars, bread, bananas and even a few pieces of candy allow quick consumption of carbs without breaking your stride.
Protein
Protein even has its place in competitive triathlon. Its primary duty in the body is to rebuild muscle tissue, so high-protein meals and meal-replacement drinks are wise choices after a hard training session or race. During the race, the authors of "Endurance Nutrition" recommend "consuming a small amount of protein," about 25 to 30 percent, to help maintain your muscle endurance over the long haul.
Fat
In training and racing, fat has a place in your nutrition regimen. Pre-race meals should include as much fat as you can tolerate, preferably from sources like peanut butter. The fats in your diet help the nutrients stick, while the carbohydrates are burning right through you during your high-intensity training and racing.
Hydration
Hydration is so important to your triathlon performance that it can not be overstated. Go into every training session and race hydrated, not just with water but also with electrolyte- and sodium-enhanced sports drinks. "Nutrition for Serious Athletes" states that the typical Ironman-distance triathlete loses at least 4 percent of body weight during a race, even after hydrating throughout the race. So, there is no more critical nutrition factor to consider than to create a steady state of hydration throughout your triathlon. The authors of "The Performance Zone" recommend a liquid-to-solid ratio of 3:1 in the calories you consume during the race. Getting the majority of your calories from fuel that also rehydrates you is a plan for success.
References
- "The Performance Zone"; John Ivy and Robert Portman; 2004
- "Endurance Sports Nutrition"; Suzanne Girard Eberle; 2000
- "Nutrition for Serious Athletes"; Dan Benardot; 2000
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