A duathlon is similar to triathlon in that there are three parts, but it is a run-bike-run sequence, instead of swim-bike-run. Both sports are endurance multisports, requiring time and dedication. There are different duathlon distances, and as athletes know, training for and participating in a demanding race requires good nutrition and, depending on the distance, adequate fuel during the race to keep energy levels up. Knowing how to eat well for a duathlon can help maintain energy levels and aid in your body's recovery after the race.
Step 1
Drink water or sports drinks to stay hydrated before, during and after training or a race. According to a 2000 article in the "Journal of Athletic Training," dehydration of even just 1 to 2 percent of your body weight can negatively impact sports performance as well as physiologic processes in your body. Most people need six to eight 8-oz. glasses of water daily, says the American Academy of Family Physicians. If you are training intensely, especially in hot weather, you may need more.
Step 2
Consume enough protein in your diet to help rebuild muscle and provide you with energy. Nutritionist Nancy Clark states multiplying your body weight by .5 to .75 g of protein per pound will give you an idea of how much protein you need. Lean meats, hummus and tofu are all good sources of protein.
Step 3
Eat enough carbohydrates. At the beginning of a workout, carbohydrates provide nearly half the energy you need; as your physical activity goes on and increases in intensity, you will use more carbohydrates. When you eat carbohydrates, the foods are broken down into glucose, which is stored in the muscles as something called glycogen. A diet made up of approximately 70 percent carbohydrates for three days before an endurance event can be beneficial.
Step 4
Pack snacks or energy gels in your bag for race day. Try the gels you are packing prior to race day so you know what they taste like and that they will not upset your stomach. Lance Watson and Paul Regensburg from LifeSport coaching suggest dried fruit, bananas and fruit bars as good on-the-go race snacks.
Tips and Warnings
- Joining a multisport club of duathletes, triathletes and other sports participants can be a good source of training information, encouragement and provide you with workout partners. These clubs may be affiliated with local gyms or universities.
- Before beginning a duathlon training program, talk with your doctor to make sure it is safe for you to begin a rigorous training program.
References
- USA Triathlon: Duathlon
- Nwcaonline.com; "Journal of Athletic Training"; National Athletic Trainer's Association Position Statement: Fluid Replacement for Athletes; D Casa et al; 2000
- Beginnertriathlete.com; Protein and Athletes; Nancy Clark
- Colorado State University Extension; Nutrition for the Athlete; J Anderson et al; December 2010
- Ironman.com; Nutrition to Support Your Ironman Triathlon Performance; LifeSport Coaching; October 2008
- American Academy of Family Physicians; Hydration: Why It's So Important; June 2011
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