What should I do the week before a triathlon?

Do not skip meals race week, and hydrate, hydrate, hydrate throughout the week. Don’t eat a late-night meal the night before the race. At least 2 days before, pump tires, and go over your bike thoroughly.

What should you eat before a triathlon?

At least 2.5-3 hours before the race, aim to consume around 80-100g (320- 400 calories) of easy-to-digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.

What should I eat 2 days before triathlon?

All of you should seek out foods that’ll provide sustained energy; in other words, low glycaemic index. We’re talking pasta, rice, vegetables and quinoa. You should look down at your plate and see carbs taking up three quarters of the plate, but don’t try anything new. If you don’t eat quinoa normally, don’t start now.

When should you eat before a triathlon?

For later races, triathletes will generally aim for a meal 3-4 hours before the race and then a smaller ‘top-up’ snack 1-2 hours before race start. Meal choices may include breakfast cereals, porridge, toast or pancakes if breakfast, or wraps, sandwiches, pasta or bread rolls if a late evening race.

Should you train the week before a triathlon?

Many athletes will think that having a chilled week before your triathlon will lose fitness and hinder your performance but they would be wrong. Giving your body a break and less work to do is exactly what you want to do to give yourself the best chance at success.

When should I taper for a sprint triathlon?

In practice, the 8 days at the lower end of the range would be a good starting point for tapering for sprint-distance triathlons. 10 days or so could be used as a rough guideline for Olympic distance tapering, and 14 days is standard practice for tapering for half or full distance Ironmans.

What should I eat for breakfast before a triathlon?

There are easy and convenient options, like a bagel and banana with peanut butter, a liquid meal replacement for a nervous belly, or a bowl of oatmeal and eggs, compliments of a kitchenette. Washed down with sports drink and coffee, most IRONMAN athletes swear by one of these early-morning menus.

What should I eat during a triathlon race?

However you decide to fuel, race foods need to include fast-release carbohydrates that will deliver energy to your muscles quickly. In a triathlon, this can be in the form of energy drinks, energy gels, sweets, dried fruit, energy bars, flapjacks and even sandwiches.

What should I do the night before a triathlon?

If you think it’ll ease your mind, run through a final gear check before you head to bed. Remain hydrated throughout the day, using water rather than sports drinks. Eat light, balanced meals containing carbs, protein, and a small amount of fat. Have an early lunch and eat your dinner long before bedtime.

What not to eat the day before a race?

Foods to Avoid Before a Run

• Legumes.
• Broccoli, artichokes, or other high-fiber veggies.
• Apples, pears, or other high-fiber fruits.
• Cheese, red meat, bacon, or other high-fiber foods.
• Caffeine (in large amounts)
• Spicy foods.

What should I eat during half Ironman triathlon?

Carbohydrates. – Aim for 30–60 grams of total carbohydrate per hour during the race. – Count carbs you will take in through your planned sports drink. – Add gels, energy chews or even carb-based energy bars (think Clif or similar) on the bike.

How many calories do you burn in an Ironman triathlon?

According to Shutt, if you’re training about 20 hours per week (standard for most athletes preparing for an Ironman), then you’re burning an average of just 2,500-4,500 calories per day, depending on your size, metabolism, gender, and type of training.

Do people eat during triathlons?

As a general rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event.