Training For Triathlon - Nourishment Techniques and Strategies For Endurance Athletes

Entering a significant competition, or perhaps a long workout session

, it is always essential to pre-plan a nutrition program. This is not the time period to be winging it. Training for a triathlon takes careful planning and skill.

The initial step is to always figure out how much liquid you will need to remain effectively hydrated. Naturally this can be affected by your body type, your level of exertion as well as weather conditions. Nonetheless a pretty good suggestion is usually 24-30 oz . per hour.

The next step would be to figure out how many calories you should consume. You certainly must keep fuel in your tank, or you risk bonking. The amount of calories you'll need of course will also differ from person to person, from body type to body type -- and thus you've got to test to tell what precisely works best for you. Nonetheless an effective base line is 300-400 calories each hour for intensive physical exercise.

A petite athlete would probably try something somewhat lower -- say, 250 cal/hour -- nevertheless take care about going above 400 cal/hour. That is generally agreed on as being the highest level your GI system can take in.

Let's take my next half-Ironman as one example. I will probably finish in about six hours. Given that I am on the larger side, I should approach the upper hourly thresholds of 30 oz of liquid plus 400 calories. Thus during the period of a six-hour marathon, I'm looking at having to take in 180 ounces of liquid along with 2,400 calories.

The next part of the system is to determine HOW THE HECK you will consume 2,400 calories along with a gallon and a half of liquid during a triathlon -- especially while for a good portion of it, you'll be in the water! It happens to be very manageable.

Far better to break it down by hour, and by the three disciplines. Certainly you can not take in anything during the swim, but you can easily take into account what you have immediately prior to your swim (but not including your breakfast). I like to recommend having a gel or two and about 12 oz of water around 10 minutes before the gun goes off.

Over the cycling and run (and transitions, if you decide), you could acquire a lot of your calories in your sports drink. Gatorade will get you 120 calories per 20 ounces -- something like Infinit Nutrition could easily get you plenty more and really simplify what else you have to carry to supplement. Take roughly 6-8 oz . in a standard cup of fluid from an aid station during your run. Power bars run approximately 200 calories, gels about 100. If you'd prefer ShotBloks or Sport Beans, add those in on top of that.

Decide on your optimized nutrition strategy and be sure everything adds up!

Training For Triathlon - Nourishment Techniques and Strategies For Endurance Athletes

By: Chris Chan

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