Nutrition for Sprint

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2006-04-21 3:25 PM

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Subject: Nutrition for Sprint
What is common nutrition for doing a sprint triathlon. I'm guessing you don't have to take in as much carbs, energy gels, water, and all that as you do for a longer distance triathlon. I'm getting ready for my first triathlon and looking to see what I should eat before the swim, if anything during the T1 and T2, bike, and run. Thanks for the help everyone.

2006-04-21 3:38 PM
in reply to: #403080

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Subject: RE: Nutrition for Sprint
Eat normally before the race. Don't worry about eating during the race. If it's hot/humid be sure you've got a water bottle on the bike (water or gatorade, whatever you're used to). If you feel the inclination, grab some fluids from the aid stations (if there are any) on the run.

In a sprint triathlon, there's no need to worry about taking in calories; your body's got plenty stored. Only thing to worry about is heat/hydration, and even that only if you're really paranoid.

2006-04-21 3:55 PM
in reply to: #403080

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Subject: RE: Nutrition for Sprint
I like going in to a sprint race with my stomache empty of solids and a bit "hungry" feeling. Healthy dinner night before, get "stuff" ready for race/transitions/post race, sleep well. Up a few hours before the race and eat a bit of liquid nutrition of choice. Modest hydration. Keep a bottle of water/gatorade/etc at transition if you need to moisten your mouth. Focus on going fast - you won't even think about needing a drink. All bets off if it's really hot outside or if you're on the course for a long time. Have fun!
2006-04-21 4:00 PM
in reply to: #403080

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Subject: RE: Nutrition for Sprint
I usually have a really light breakfast, such as a nutrition bar a few hours before race start.  I'll keep hydrating as I set up my transition area.  On the bike I drink a 50/50 water/Gatorade mix, then water on the aid stations for the run.  I carry a gel in my back pocket just in case, but haven't needed it for the sprints.  Then once the race is over I hit the snack area. 
2006-04-21 4:27 PM
in reply to: #403080

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Subject: RE: Nutrition for Sprint
I typically need to eat a somewhat substantial breakfast, but I am not normal because I have diabetes. Depending on the distances I may take a pre-race Powerade Option (low sugar!) and an energy gel. I usually don't eat during the race though.
2006-04-21 4:36 PM
in reply to: #403080

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Subject: RE: Nutrition for Sprint
Depends on the length of your sprints. My "sprints" are commonly 800yds/18miles/5K, and I usually hit a gel at the start and end of the bike. I do a 200yd/8mi/1.5mile with just water.

2006-04-21 6:27 PM
in reply to: #403080

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Subject: RE: Nutrition for Sprint
I guess it is personal preferance. I usually stuff my face about two hours prior. Then 30 before start slam down a glass of pepetuem. But since my swimming stinks My longest sprint so far was 500 yard swim. I try to feel full when I start not cause I need the energy but to train my body to eat when exercising. Just in case I every get good enough to do long distances and have to eat when racing.

Edited by blessteve 2006-04-21 6:43 PM
2006-04-21 8:03 PM
in reply to: #403270

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Subject: RE: Nutrition for Sprint

two answers really.  First off it depends on your finish time.  Under 90 min and you realisticly don't need to eat anything.

All things being perfect, it's best not to eat anything before you start, or if you have to, take a shot of gel within 5 min of starting.  This assures that you don't start to digest your food in "rest" mode then suddenly go into workout mode.  Any food in a 3 hour window starting 5 min before go time can actually hinder your ability to burn fat and dietary carbs for fuel and kill your glycogen stores quicker.  Even though you feel hungry, you have the energy to start the race.  So eating before hand is bad ju-ju.  Since it's very hard to eat during the swim, the ideal time is on the bike, which also happens to be the time you have the best oppertunity and the lower chance of stomach upset.  So calories and water on the bike, then suck it up during the run with a mouthfull or two of water if need be.

the caveat:  If you have been training by eating before hand, then do that.  You have put your body in a rythm, and even if it isn't an optimal rythm, it's still a rythm.  It's best to stick to it for the race and worry about the tweaking during training.  If you change it up for the race, that is even worse ju-ju

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