For the tinfoilman this weekend I planned on doing a bottle of water on the bike and a gel. And water at aid stations on the run. Probably a gatorade or something an hour before the swim and bfast about 3 hours before. Anything else i need to consider?
Sprint Race Nutrition
during race nutrition is
during race nutrition is different for everyone, but have you considered trying a sports drink instead of plain water on the bike? Here was my sprint strategy:
pre-race breakfast of oatmeal (usually one pack) and a bananna maybe. Water to drink
Sip on sports drink leading up to last 1/2 hour before the race start, and then with 15-20 to go (If i was feeling a bit empty) maybe 1 or 1/2 gel.
Nothing except small sips of water (to prevent dryness in my mouth) last 20 minutes before the start.
Bike: 1 gel at the start of the last lap, and like a half bottle of cytomax or heed.
Run: sip of water (or just a flush of the mouth) right at the start of the run otherwise nothing.... It's only a 5k so you shouldn't need anything else.
my 2 cents
Actually, for those in the
Actually, for those in the 25-29 age group, I would recommend plenty of beer the night before (for carbo-loading of course), followed by a late-night trip to Nico's, where you'll purchase two of their jumbo-sized bean burritos. One should be eaten no earlier than 12 am on Sunday morning. The other should be split in two...with half to be eaten one hour before the swim, and the rest after the first loop of the bike. You should be golden!
Just my 2 cents...
Brian Grasky
Sprint race nutrition:
Yup,
Sprint race nutrition:
Yup, it's going to be different for everyone, but...
Pre-race: either nothing or a small breakfast very early. 3hrs prior. You don't need anyhthing, it's all a matter of making sure you don't feel empty.
Swim: don't swallow too much.
Bike: a bottle of very light sports drink. If this will take you longer than 45 minutes, take a gel every 40 minutes or a stronger sports drink.
Run: some water exiting T2; if it's going to take you longer than 40 minutes, take a gel at 15-20 minutes in.
After: Get a good meal or recvoery drink within 30 minutes of the finish.
hahaahahahah, matt. i
hahaahahahah, matt. i assume that's your nutrition plan as well? based on grasky's advice, i might advise you to cut out the half burrito during the bike...you aren't that slow!
thanks coach. i think a half gatorade/half water aerodrink should be good for me on the bike.
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