Creating a Triathlon Nutrition & Hydration Plan

Developing your plan

Training

"Failing to plan is planning to fail."

- Unknown

The Challenge on Race Day

Carbohydrate intake guidelines

• Carbohydrate depletion (hypoglycemia) and dehydration negatively impact performance.
• Therefore, ingest fluids and carbohydrates before exercise to maximize stores and during exercise to reduce depletion (as much as possible).
• But, the GI system is under stress from exercise and potential dehydration.
• Consequently, you need to find the balance between what you can take in versus what your body can actually absorb.

“It's not the will to win, but the will to prepare to win that makes the difference.”

- Bear Bryant

Source: Jeukendrup, Asker, "A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise," Sports Medicine. May 2014, Volume 44, Issue 1 Supplement, p 27.

Questions to ask yourself

Put in the training time for the race...

• How long will I be exercising?
• What is available to me?
• How much do I need?
• What works for me?
• What doesn’t work for me?

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So what's going on?

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Hydration and electrolyte replacement guidelines

Key Point: Write your plan down. Practice it.

Don't forget:

NUTRITION &

HYDRATION

Hydration:

• Modest sweat rate is 32 fluid ounces per hour
• Aim to replace 90% during exercise

Electrolytes:

• ACSM recommends 500-700mg sodium for every 32 ounces of water consumed
• May need more if:
• Heavy sweater
• Experience cramping
• Notice swelling in hands and feet

Race day

Example drink mixes

Skratch Labs

Hammer HEED

Example electrolyte replacement

Plan for and practice race day logistics

NUUN Tablets

Hammer Endurolytes

“The ability to conquer oneself is no doubt the most process of all things sports bestows on us.”

- Olga Korbut

"The body is much stronger than you know, it is the mind that is the weakness." - Unknown

What to wear, eat, drink, carry

Carbohydrates (glucose) are the most accessible fuel source during exercise but also the most limited

Other example products

Running low on glycogen = "bonk"

Hammer Recoverite

Hammer Gel

Create Your Plan

Measure water loss to determine fluid needs

Three parts:

• Pre-race
• In-Race
• Post-race

Derived from: Berardi, John and Ryan Andrews, The Science and Practice of Sport Nutrition, Precision Nutrition, 2012.

Pre-race nutrition and hydration plan

What YOU need will vary on a number of factors

In-race nutrition and hydration plan

Post-race nutrition and hydration plan

Calculation:

Water Loss (lbs.) = After Weight – Before Weight

% Loss = Water Loss / Before Weight

Example:

150 lb. athlete who weighs 146 lb. after workout

Water Loss (lbs.) = 150 – 146 = 4 lbs.

% Loss = 4 lbs. / 150 lbs. = 2.7%

Follow your plan

Urine color:

• Light like lemonade: well hydrated

Darker yellow like apple juice: dehydrated

Adequate hydration is integral to optimal performance

Drinking too much plain water can be bad

Hyponatremia - low sodium serum concentrations

Symptoms:

• Rapid weight gain (post exercise) and bloating
• Swollen hands and feet
• Nausea and vomiting
• Throbbing headache

Dizziness, confusion and disorientation

At risk: heavy sweaters, slower athletes in longer events

Dehydration impacts:

• Muscle function (e.g. cramping),
• Blood viscosity,
• Perceived effort,
• Body’s ability to cool itself and
• Increases potential for GI distress

Key Point: Hydrate with electrolytes (sodium, potassium, magnesium, etc.)

...and some final tips for race day...

Our GI system competes with our muscles during exercise

• Carry some fluids and nutrition
• Don't try anything new
• Be flexible
• Keep moving
• Have fun!

GI problems likely to occur during exercise with ingestion of:

• Fiber
• Fat
• Protein
• Concentrated carbohydrates

Other factors include: age, sex, heat, conditioning, intensity and stress

Why do we care about nutrition & hydration?!?!

Why create a plan?

"The successful person has the habit of doing the things failures don't like to do."

—Thomas Edison

Now, go achieve YOUR success!

Because we want to:

• Provide fuel to muscles
• Resist fatigue
• Prevent overheating
• Maintain water and sodium levels
• Feel good

Agenda:

• What's going on?
• Developing your plan
• Training
• Race Day

“It’s not the mountain we conquer, but ourselves.” — Edmund Hillary

Example: In-race nutrition and hydration plan

Disclaimer (the fine print)

Nutrition and hydration needs are highly individual so what works for one athlete may not work for another.

Therefore, it is critical to practice your nutrition strategy to learn what works best for you.

If you have nutritional challenges that you cannot resolve, seek out a qualified nutrition expert who has worked with endurance athletes.

Creating a Triathlon Nutrition and Hydration Plan

Thank you for attending!

David B. Glover, MSE, MS, CSCS

Krista Schultz, MEd, CSCS

We'll post the recording at: enduranceworks.net/resources

Upcoming webinar:

- 3/24: The 7 Daily Nutrition Habits for a Better, Healthier Body

Please contact us with any questions:

David Glover, MS, CSCS

david@enduranceworks.net

Krista

David

Krista Schultz, MEd, CSCS

krista@enduranceworks.net

Need a training plan? Visit us at www.enduranceworks.net