Race nutrition

there's a old saying "nothing new on race day"

be very wary about trying something you've never used before

On sunday I'm doing my first Triathlon. Yay! I dont generally use Nutritional supplements during training mostly because up to this point I didn't find it necessary but I've been told I need to make sure I do during the Tri.

So I'm looking for input from other Racers, Cyclists, or Triathletes.

Gu, Hammer Gels, Clif shots, Shot blocks, What do you use ? Why? What should I avoid? Is something nasty? Tell me what you know.

Have you tried the Honey Stinger waffles? Fantastic!

I personally find gels to be completely revolting.....Something about the gooey texture just disturbs me!

I find that the Sports Energy beans (made by Jelly Belly) work pretty well, and they're easy to stomach during a race.

But honestly, you can get by with just REGULAR jelly beans, ju jubes, gummy bears, etc. Any type of sugar, really! And then for carbs I'd go with a granola bar, maybe?

But as everyone has said, make sure that you try it all out PRIOR TO RACE DAY, to be sure that it agrees with your stomach, and you won't be rushing to the port-a-potty during the middle of your race!

I like the shot blocks, and the energy jelly beans are good.


Jolly ranchers are also good to get the sugars going while keeping ur mouth moist.

Depending on the length of your race, you may not have to worry about it too much. I have done 2 1/2 marathons and 3 sprint triathlons on nothing more than a 5 Hour Energy before and water during. I know I'm going to need to up that for my Olympic distance tri, but if you're doing a race that's 2ish hours or less, don't stress about it. Oh, I did pick up a packet of GU on my second 13.1 - ate it, didn't really feel any difference, but no issues.

So, yeah - if you haven't tried anything yet, probably don't start now, but incorporate different options into your longer training segments going forward!

as stated if its a short race no need, and i wish you the best if you decide to use something new. I have known many that say the same thing about strong stomachs only to find out sports drinks bother them when there body is under stress because they trained on nothing but water. As stated if its short no need do to anything different. I will venture to guess though that if you didnt need anything during training your not going to need anything on race day.

Hi there - That's so great that you're doing your first triathlon. I would agree wholeheartedly with the folks who say nothing new on race day. Even if you've done some other kinds of races with certain types of nutrition, I would still recommend testing out any new food things in some kind of scenario similar to your race.

I have done a few half Ironman distance races as well as sprints and Olympic distance. And preferences for different gels and things are usually just based upon each person's trial and error, what works, what doesn't, etc. You did not say what distance race you are doing so I will just offer up some general suggestions.

Typically, for the half Ironman distance I take a gel right before the swim. Then when I get on my bike I have food in my bento box and gels taped to my bike frame. I try to eat something, alternating between gels and real food such as Clif bars, every 45 minutes to one hour. This keeps my blood sugar and glycogen levels pretty consistent. Plus, you can't really eat any sold food once you start the run portion. I also hydrate using some kind of sports drink on the bike and try to use only water and gels during the run portion.

My personal preference for gels is Clif Shots or Hammer Gel. I do not at all like the Power Gel. But, again, that's really just personal taste, I know people who do like them. I also like the shot blocks sort sorts of things as they are a bit more like food than the gels.

Again, it's all based upon personal preference. But the general idea is to keep your glycogen pumped up so you don't bonk and run out of steam during the race. So definitely give some things a try in some kind of training scenario.

Good luck. You're gonna be hooked!

Di

Cliff Shot Blox (strawberry) FTW.

Have you tried the Honey Stinger waffles? Fantastic!
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I use these too, if they're good enough for lance..........

I also use the S.I.S range GO and REGO and PSP22

gels are like trying to swallow a loogie while running, disgusting! And I don't care for the taste either. I've tried shot blocks and jelly beans, both work well for me

I know I'm hijacking, but it's directly related, so I hope it's ok.

I've got my first olympic tri coming up Sept 3. I've been been training most of the summer and upped the intensity the last 2 weeks. My plan is to go easy next week (stay loose and in routine, but not strain the legs or wear myself out).

For the day or 2 before the race, how should I be eating? Most raced I've done I can get through on my conditioning and a bottle of water, but I suspect the olympic is going to be a different story. I assume lots of carbs - simple (white starches?) or complex (whole wheat)? Or something else?

Nothing new on race day!

If you are doing an event that is less than 2 hours, you should be good with water and maybe a sports drink (I use Hammer's HEED).

If you are doing an event that is longer than 2 hours, you will need more fuel. I have had great results with Hammer's Perpetuem. Also, Enduralytes are great--just carry water and take the capsules as directed.

But you need to train with these things before you race with them. You never know how something will make your stomach feel and you don't want to have stomach cramps or worse during the race.

Good luck!