Triathlon Pre-Race Nutritional Tips

race nutritionThe diet of a triathlete is crucial to be successful and win races. Nutritional considerations are viewed through one perspective – the individual. Because, they are already in tune with their bodies, understanding the foods that fuel their performance is something they have tracked during their career. This is especially true for triathlon nutrition plans.

Here is a pre-race checklist of tips for you to consider.

  • Salt intake is an important factor in the nutritional plan, especially during training and competition. This does not alleviate consideration for your overall salt intake. It’s important to know when to make adjustments.
  • Supplements and vitamins are also included on the nutritional checklist. Again, this is a very individual formula for each triathlete. There are always supplements and vitamins being introduced that enhance performance and keep you healthy.
  • Calorie intake is next on the checklist. It is important for the individual to know their calorie load whether training, in competition or when you are not in either mode. Not consuming enough calories will affect your muscle mass and lead to injury. This is where working with a sports nutritionist can reap huge benefits.
  • How much and how often round out the top of the list. How much and how often you consume your nutritional plan affects performance. This is paramount before the race. Again, this is individual based. The best rule of thumb is to engage in practices that demonstrate benefits for you.

There is another nutritional tip that needs to be addressed. We are aware of the food pyramid but triathlon nutrition requires a degree of diligence and expertise. There needs to be clarity in what each group delivers to the body during three phases – training, competition and down days. For example, eating foods that have a denser nutrient value makes every bite count in maximizing your performance. Potatoes, eggs, nuts and milk are examples from each food building block. As stated in an article on Livestrong, “Whether you are a newbie or a seasoned athlete, eating properly before a sprint distance triathlon can help optimize performance.” All triathletes have a pre-race diet and meal. Once you find what works then stick with.

Of course, don’t be afraid to tweak your triathlon nutrition plan over time. Age is one factor that will require it. Finally, always stay informed about the latest nutritional tip which could be the difference between a run and a win.

How to Select a Triathlon Road Bike

cyclingThe word triathlon comes from the Greek word “treis” or three and “athlos” or contest. It is a competition involving multistage sports, completing three continuous disciplines that involve endurance. Usually it involves swimming, cycling and running in succession.

For a triathlon one of the triathlon cycling tips to remember is that timing and speed are very important, as well as the transition between the three sports.

Many people who want to get into the sport of triathlon ask themselves…..
“What type bike should I get?” “Should I get a road bike or a triathlon bike?”

One of the major differences between a triathlon bike and a road bike is the geometry of the frame of the bicycle, especially the tube angle on the seat.

The tube angle goes from the bottom of the lower bracket of the bike to the seat in an upward direction.

In 1978 the triathlon sport was originally created in Hawaii and it was 112 miles long. They called it the “Ironman”. In France, “The Tour de France” is a three week bike road race that covers over 100 miles and is done on a daily basis. Almost all cyclists ride a triathlon bike as the terrain is mostly flat.

A triathlon bike has a seat tube which is angled at 76-78 degrees and is a bit steeper than a 72 degree angle on most conventional road bikes.

Another one of those triathlon cycling tips is that the steeper the angle of the seat, the more aerodynamic speed is created due to the position the cyclist will be in.

Therefore, depending on the terrain and need of the cyclist, the road bike or triathlon bike can accommodate the rider when necessary. For example if you live in a mountainous area or hilly region, a triathlon bike may not be a good choice. Triathlon bikes function best on a level, horizontal terrain.

The road bike places the rider further back and so there is more power involved, especially going uphill. The exact opposite is the case with the triathlon bike, as the biker will be almost hanging off the seat due to the angle on a triathlon bike which is 76-78 degrees. It will also be awfully uncomfortable, as well as extremely inefficient to ride a triathlon bike up a mountain or hill.

By selecting the right road bike, you will finish faster and be fresher to start the running part of the race.