Food/hydration plan for 1st Sprint - Triathlon Week

D St Collective · 07-06-2005, 07:01 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

Smartt/RST · 07-06-2005, 10:18 PM

D St....
First of all, don't make things too complicated. There is always some trial and error that is going to take place. Here's some basic things to do, just be sure that whatever you end up doing you keep track of so that you can make adjustments for next time.
There are only three general things you will need to do to get fueled up and stay motoring during your sprint tri:
1. Eat plenty of carbohydrates and drink plenty of fluids the day before (48hrs before for hydration) - no need to go overboard and way yourself down on the food (afterall, the event just isn't that long and as such energy availability will not make or break your day), just eat a good amount complex carbs for breakfast, lunch and dinner.
2. Eat a modest meal (mainly carbs) at least 3hrs before your event and continue hydrating until about 2hrs before your event (the subsquent 'window' until your race will let your body excrete what it doesn't need so you shouldn't feel the need to go during the event).
3. Drink a modest carbohydrate beverage on the bike (concentration like that of G-ade); gels can be used just as you get on the bike and just before you get off (carbo drinks/gels can be found that are made from maltodextrin, which is a complex carbohydrate, and I recommend them for their ease of use, not any desireable culinary qualities). Some people can drink during the run as well, others have more trouble. Usually just taking in mouthfuls of water from the aid stations is enough at that point in the day. Don't get carried away with hydration for such a short event, if you are properly hydrated from the pevious 48hrs, you should only need to take a couple of gulps every 10-15min on the bike; you don't want to your stomach to get 'sloshy' for the run.

weber · 10-11-2005, 02:42 AM

I Agree With M.smartt. Dont Make It Too Complicated. One Tning I Have Learned Is That Not Deviating To Much From Your Normal Pattern Is Usually The Best. The Last Thing You Need Or Want Is To Try Running With A Full Tummy.

Wikus Weber
Rsa