Subject: RE: food & drink during a sprint? In my observations people become so afraid of dehydrating they over compensate on a sprint. I'll share what has worked for me but I suggest you listen to a "real" expert if we contradict. My last sprint time was about 1:15. My 5k was 18:27 minutes. Since I couldn't drink on the swim, and the run was so short all my drinking was on the bike which had 5 miles of climbing. If I had drank on the run the liquid would still have been sitting in my stomach when I finished. Good simple dinner night before. My breakfast was a granola bar and yogurt 2 hours before race. Drink 20 ounces of gatorade in hour before race. Drank 20 ounces more on ride. I finished a little thirsty but it was my best race ever and my stomach felt great the whole time. keep in mind I was trying for a PR and my whole race was at AT. Sticking to the rule of a drink every 15 minutes perhaps you could figure out about how long it will take you and prepare to have enough fluids. I suggest no eating or drinking in the last 20 minutes of racing because it probably won't be absorbed in time. Plus, you want to be able to surge w/o feeling bloated. I wouldn't do any solid food at all. I prefer Gatordade for a sprint because it is easy on my stomach and I get my H2O and carbs at once. I only use gels for long distance so I can drink regular water more frequently. Everyone has their preferences and different things work for different people. DO NOT try a new product on race day. You are better off drinking plain water than getting fancy an risking GI upset. If your pace means you will being getting closer to 2 hours or are choosing to race at a submaximal pace and are just cruising along then by all means drink sportsdrink or water every 15 minutes or every 2 miles and don't stress about being perfect but focus on finishing feeling good. Or you could do water only with 1 gel on the bike. Unless it is very hot you probably don't have to worry about sodium too much either. Hope this helps! and keep in mind I am only an expert when it comes to my body you are the best judge for what is right for you. |