1st Sprint in 6 weeks - Triathlon Week

D St Collective · 07-06-2005, 06:50 PM

I'm brand new to this. I've been a slug with a desk job
for too long. So, several buddies have made a pact to
do a sprint on August 27. The humiliation of failure has been
enough to get me swimming and walk/run 3X a week.
I don't feel like such a slug after doing this for about 4
weeks now.

The only things I know about how to go about this are
from this forum.

We are doing a short sprint: 400M swim, 10.5M ride, 5K. My
question is about hydration/food during the race. I weigh
about 200, and am going to be using a 3/2 suit during the
swim if that matters. I am not a big fan of the sugar rushes
and crashes associated with G-ade type drinks.

What is a good plan?

D St Collective
Lincoln, Nebraska

CSK627 · 07-07-2005, 10:58 AM

I used PowerGel during my run portion. I did my first sprint in June. Just take it with a decent amount of water. Do you have a hydration pack? Good luck!!!

sfricks · 07-07-2005, 01:28 PM

DISCLAIMER: I AM NOT A NUTRITION EXPERT. My advise is based on my readings and personal experience. In case you have a bad accident as a result of my advise, my name is Sarah and I live in Alaska :)

That said, a general guide for heavier male might be 300-350 calories/hour. You won't spike and crash with GU or sports drinks at that level of intensity.

The most important aspect of your endevor will be hydration. I strongly recommend you begin hydrating several days prior to the event. By the evening before the race your urine should be pretty much clear in color. Eating heavier on the carbs and salt a few days prior will cause you to retain more water as well. Also drink about 16oz of water the morning of. You'll be nervous and will urinate frequently before the start.

I would recommend a normal breakfast the morning of. Eat at least 2 hours prior to start so that your body doesn't revolt. No greasy foods. Maybe a bagel & Spiz or Ensure, Oatmeal or my favorite - Cream of Wheat with banana.

As for energy during... you could theoretically do the event on fat & muscle glycogen stores depending on intensity. I wouldn't risk this though. If you tolerate GU well, use it. One 10-15 minutes before the swim start with 4-6 oz water. One at T1, and one at T2, both with water. Do not drink sports drink with your GU. Maybe one more GU on the run but you'll have more problems digesting it then. The balance of your cals will come from sports drinks.

As for hydration during, don't try to take in 24oz all at one time. Usually limited or no port-a-potties at Sprints. Drink 4-6 oz at a time every 10-15 minutes and you should be fine.

I'll leave post race hydration/nutrition for another discussion.

Good luck and have fun!