What to Eat Before a Triathlon - The Best and Worst Foods
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- เผยแพร่เมื่อ 2 พ.ย. 2024
- Are you an IRONMAN athlete? Or are you training for your first triathlon? Either way, you know that nutrition is one of the keys to success. But what should you eat before a race?
In this video, I'll share some of my best and worst foods to eat before an IRONMAN triathlon. Whether you're competing in an IRONMAN 70.3 or IRONMAN 140.6 event, these tips will help give you the energy you need to cross the finish line.
As personal preferences vary, feel free to share your experiences and preferences with us in the comments section.
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I'm a Sprint Triathlete. Here's my regimen. Two days before race start, I consume a bit more electrolytes than usual. The morning of the day before race start I have my usual breakfast, then as little as possible fiber intake, no dairy after breakfast and keep well hydrated. For dinner, I have plain noodles with salt & pepper, plain green beans and grilled chicken breast. About 2 hours before race start, I consume a 500 ml homemade electrolyte drink, a plain toasted bagel with PB & jelly/honey. 30 minutes before race start I down an electrolyte gel if it's going to be a hot day.
Thanks for sharing! Sounds like a good regime.
Having done a few half ironman distance races as well as open water swims and running events. My go to breakfast is two toasted crumpets with peanut butter and a cup of coffee. I have these a couple of hours before race start and find they sit well in my stomach. I can definitely agree on Phils advice to avoid milk, I tried a bowl of muesli with milk once before a sprint distance event and felt like throwing up for the ride and most of the run!
Great advice for before an Olympic distance Tri, too!
Glad it was helpful!
I'm glad to see I've got it down pretty well! I always eat oatmeal for breakfast mixed with some skyr and topped with white grapes, but I'm not against exchanging the grapes for a banana. My favorite pre-race dinner is always chinese or sushi, probably too fatty but it's what my body loves to eat and digest, so it works for me. Open to changes in the future!
I also like sushi as a pre race meal, low in fat and mostly rice!
Steel Cut Oatmeal!! With Bananas and brown sugar.
You're making me hungry!
I'm no Ironman athlete , but I do run mountain endurance runs and a few races, one of my favorites is Elk spaghetti , seems to give me long lasting energy.
Great tip!
The best pre-race meal is Brazilian Tapioca! Good quantity of Simple Carbs, Sodium, Potassium and no Fibers.
That's a great tip, I will look out for some!
I have good results personally with carb-loading before a 70.3, in the day and a half before the race I start cutting out fiber and fat as much a possible, and god for simpler and simpler carbs, the closer I get to race start. If the race is on suday, ill start with normal quantities but low fat and low fiber on the friday. Saturday I aim for 7 gram of carbs per kg, that means for me 74kgx7= 518grm carbs spread out through the day.
-white bread with light spread of peanut butter jelly and banana
-ceareals all the types you normally wont pick, my go to is FRUITLOOPS or Frosties
-carb bars
-haribo
-white rice or rice pudding
-white pasta
Race morning 3 hrs before start ill have a mix of oatmeal and the above cereal, than maybe 90 min. before the race a slice of white bread with jelly and banana. 15min before the Swim a caf-gel.
On the bike 2 liter of carb drink during with about 150gram of cabs and 1000mg sodium, total topped up with a 20grm gel every 30-40 min. Giving me total 210grm fro the 2:35 ish bike leg. ( 84grm/hr )
On the run a 20grm gel every 30 min, just before an aid station and start with water, than the gatorade on the aid-stations. for a 1:45 run split
Hoping to go sub 5 this year :-)
Thanks for sharing, sounds like you have it perfected.
Good commentary
I have completed some75 races of all distances and fined tuned my pre race meals
Pasta and chicken dinner and very small salad
Carb loading 3-6 days pre race. The closer to race day it’s less effective
Morning of.. oatmeal. With banana Amount depends on distance 2-3 hours before. Half peanut butter and jam sandwich 45 min before start.
I used to suffer with nausea and bloating on the bike shortly after the swim. Couldn’t absorb fluids. Awful
Tried lots of different remedies until sports doctor recommended Tums or Roland’s. Amazing. Got rid of the gas in the gut. I have 4 or 5 during the first hour before the swim. Hope this helps if anyone has had the same issue
Thanks for this. I've heard of other people with a similar issue, but it seems like you have the remedy.
rice and meat is all i need - tested
Thanks for your comment. Rice is a great pre-race carbohydrate.
I have my first triathlon today😬😬
Amazing! How did it go!?
@@myprocoach123 i got top 30% 1.24.58 was my time and it was a sprint triathlon
@@LongToeYT fantastic! Well done. 👏🏻 I hope it's inspired you to get another one in your diary :)