Spring Tri nutrition plan?

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2009-09-05 6:39 PM

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Scottsdale, AZ
Subject: Spring Tri nutrition plan?
Starting to prepare for my first tri and all the details are a bit daunting. Working on my nutrition for that day and wondering what everyone else does for a sprint. Distance will be :
750 swim
25mi bike
5K run

The race is at the end of the month in Arizona, so it will be warm. I know I won't need much, but just curious what others do, then I can practice my own.
Thanks for any suggestions!

2009-09-05 6:47 PM
in reply to: #2391673

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Champion
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Subject: RE: Spring Tri nutrition plan?
normally have a gel 20 min before the start. half a bottle of water on the bike
2009-09-05 9:07 PM
in reply to: #2391673

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Subject: RE: Spring Tri nutrition plan?
At those distances, you may be able to get away with eating or drinking nothing throughout the race.  At a minimum,you could drink water on the run at the water stations. 

Good luck!
2009-09-05 9:46 PM
in reply to: #2391673

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Subject: RE: Spring Tri nutrition plan?
I have trouble keeping enough gas in the tank so to speak. I ate a good breakfast that morning, gel pack about an hour before the race. Then I taped a gel pack and a cliff bar to the top tube of my bike. Might have been a little overkill. I did not get to the cliff bar but I did have the gel pack. I didnt need anything to drink until the run. I felt great throughout.   Good luck!
2009-09-05 9:55 PM
in reply to: #2391673

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Sneaky Slow
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Subject: RE: Spring Tri nutrition plan?
Are you sure about that bike distance?  That's awfully long for a sprint.

Sprints I have a gel about 15-20 min before the swim, and one with about 3 miles left on the bike.  The one on the bike might even be overkill.  If the bike you are doing in your race is 25 miles, though, I'd probably take a gel halfway into the bike, and maybe another near the end of the bike.
2009-09-06 5:22 PM
in reply to: #2391673

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Subject: RE: Spring Tri nutrition plan?
normal diet the night before - don't over eat but don't under eat either. if you normally have a beer or wine do it. hydrate well the whole day before the event.event day - have your normal breakfast (assuming you eat it - which you should) 2 to 2.5 hours before the race starts. I have 6 oz OJ, 6 oz coffee, small bowl of total cereal or a Nutri Grain bar

take in fluids over the next hour and something to fill the calorie sucking vacuum of the tri - i have 16-20 oz gatorade and a cliff bar usually.

I stop drinking one hour prior - other than nervous sips

5 minutes prior to start i will usually but not always have a GU - i like the 2x caffeine mocha love b/c it tastes decent and i would normally have a second cup of coffee on non race days. with a gulp of water.

NO food or drink in transitions. you don't need it and it will slow you down.

sprints 12.5 mile or less i have NO fluids on the bike - no water bottle, no cage, no nothin

for longer sprints (your 25 mile race is really long for a Sprint tri) i use one water bottle with a nutrition drink - 16 oz for most is fine - you may want 20-24 oz.

on the run if i had nothing on the bike and the water station is early and not a step out of the way i will drink 2-3 oz of gatorade. if i just finished drinking on the bike (and it is not 85 and sunny)- i pass the 5k water water stops

immediately following the event get fluids and nutrients in you. i like to down a gatorade and some kind of solid food.i usually make a recovery shake when i get home. -milk, ice cream, peanut butter, old fashioned oats, a banana and chocolate carnation instant breakfast (about 24 oz)

a sprint tri is a 1-2 hour event (give or take) your body can go from one end to the other with nothing. too often people over do it.

make sure you continue to hydrate post race.

Edited by bruehoyt 2009-09-06 5:26 PM

2009-09-06 9:15 PM
in reply to: #2391673

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Scottsdale, AZ
Subject: RE: Spring Tri nutrition plan?
Yep, got the distance of the bike wrong...only 12.5 miles - my bad. Was actually looking forward to the longer distance but that is for the Olympic Tri going on at the same time. They do the same route, just 2 laps of each. Sorry, thanks for all the info - really appreciate it!
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