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Nutrition Tips - Olympic Distance Triathlon

Although Olympic Distance Triathlons (ODT’s) are relatively short races in the world of triathlon, your pre-race and race nutrition strategies are likely to influence your competition performance. It’s important to top-up your body fuel stores in the days leading into a race and consume adequate fuel and fluid during the race to optimise your race performance.

Topping up fuel stores before race day
For the purpose of ODT racing, there is no requirement to carbohydrate load over several days leading into the event. For most male triathletes, it’s simply a case of maintaining your usual diet in the days leading into a race and incorporating a suitable taper to top-up muscle fuel stores. However, for female triathletes you need to target carbohydrate rich foods at meals and add an additional carbohydrate rich snack in the 1-2 days before the race to top-up fuel stores.

The pre-race meal
The majority of ODT’s triathlons start early in the morning, and for some it’s tempting to miss breakfast before the race kicks off. It’s crucial to eat a pre-race meal in order to top up muscle and liver glycogen stores prior to the race start.

Aim to have a carbohydrate rich snack that contains 300-600ml of fluid, 1½-2 hours before race start. It should contain familiar carbohydrate rich foods and fluids that are low in fat and fibre (see below for example). If you have the early morning jitters and can’t stomach solid foods, liquid meal supplements such as PowerBar Protein Plus provide an easily digested alternative.

Fuel when racing – how much is enough?
Your specific needs for carbohydrate and fluid for racing will be influenced by the intensity at which you race, the actual time you’re out their racing, the environmental conditions and your own physiological make-up. During intense exercise lasting longer than an hour, it is recommended that you consume 30-60 grams of carbohydrate per hour to prevent early fatigue.

Sports drinks and Sports Gels such as PowerBar Gel are great sources of carbohydrate that are easily consumed during high intensity racing. Although foods such as bananas and sports bars offer long course triathletes portable options to substitute for missed meals, the intensity of racing in ODT events makes them difficult to eat.

Drinking – it’s a balancing act!
Sports drinks and water are the beverages of choice for ODT events. Sports drinks offer the distinct advantage of simultaneously providing a source of carbohydrate and fluid. The exact amount you need to drink will be determined by your individual sweat losses, the environmental conditions and the amount you are able to tolerate or access during the race.

Making the most of your opportunities when racing!
You should aim to maximise your intake of carbohydrate and fluid during the cycle to make-up for missed opportunities during the swim and run. You have better tolerance and greater opportunities for consuming drinks and gels during the cycle leg, so be sure to carry adequate fluid and a supply of sports gels on your bike.

Practice and experiment during training
It’s important to experiment with your race nutrition options in specific training sessions that mimic the conditions of racing. Far too many athletes fail to trial their race nutrition formula in training and end up having nutrition related hiccups on race day. Your race day nutrition options should be trialled and tested in training.

Be prepared
Be sure to take your favourite sports gels and sports drinks with you when you travel to races – particularly races overseas. There is nothing more frustrating then having to use unfamiliar sports products at races.

Outlined in the table below is a sample plan for an athlete competing in an ODT. These guidelines are based on the assumption that the athlete is fed and well hydrated before race start and the race is held in moderate environmental conditions. For more specific recommendations consult the expert advice of a Sports Dietitian at www.sportsdietitians.com.au.

Sample Nutrition Plan

Pre-Race

2 slices of toast with sweet spread

PowerBar Performance Bar

400-600ml Sports Drink

Cycle

300-600ml of Sports Drink*, 100-400ml of water to top-up fluid intake

Add a sports gel (i.e. PowerBar PowerGel) within the first 15-30 km of cycle

Run

Sip on sports drink, cola or water

500ml of Sports Drink and a PowerBar PowerGel on the cycle provides roughly 60 grams of carbohydrate

Consuming sports drink during the run, or consuming a second gel on the run, will further add to your carbohydrate intake during the race

* If you don’t drink sports drink, drink 400-1000ml of water and include two gels during the cycle.

The bottom line:
• An adequate carbohydrate and fluid intake during an ODT race will offer you a performance edge over your competitors
• Liquid forms of carbohydrate such as sports drinks and sports gels provide a practical way to meet your carbohydrate and fluid goals
• Sports drinks allow you to meet your carbohydrate requirements while simultaneously meeting your fluid needs when racing
• Utilise the opportunities presented during the cycle to maximise your fluid and carbohydrate intake

Greg's nutrition tips will be a regular feature and are bought to you by Powerbar. If you have a comment or question for Greg, just drop us a line at feedback@firstoffthebike.com.