A bit of background. This is my second year in the tri world. Last year the longest race that I did was an olympic length race. My nutrition was minimal and rather haphazard. I would eat coffee, toast or oatmeal (my everyday breakfast) a couple hours before the race. I would sip on a bottle of cytomax before the race began and maybe eat a gel. When the race began I would have a gel or 2 on the bike and drink water. During the run I might grab another water. I’ve felt pretty good after most of my races (except the one that I did with bronchitis).
I made the decision last fall that I wanted a greater challenge, so I signed up for a 70.3. The race is in CT in early June and is called the Rev 3. I’ve been hitting it pretty hard and feel like I’ve made huge strides in swimming and running (I come from a biking background, so the bike wasn’t a huge worry). Anyway, I digress… I need a much better nutrition plan for this length race. What can some of the more seasoned triathletes suggest?
I am thinking that I should be consuming a gel every 20 minutes on the bike. In addition to water I will carry a bottle of electrolyte drink (HEED). Do I need to take salt tabs? How much should I be consuming on the run? Thanks.
A gel every 20min. will get you 300cal/hr on the bike…that’s usually about the limit of what you can absorb (so go with water for hydration). If your drink has calories, scale back to 2 gels/hr.
My first 70.3 I did a gel every 30min., but do better with every 20min., and 2 bottles of H2O/hr (40oz./hr)…but that depends on your sweat rate.
For the run I do a cup of Gatorade (probably 4-6oz.) every mile, with a few sips of water to clean my mouth.
The gels and Gatorade both typically have some electrolytes. Supplementing with salt pills may not be needed, but I do about 5 during the race for insurance.
Nutrition is a much bigger deal in 70.3s. Find out what works for you, make a nutritional schedule, and stick to it (set your watch alarm if needed).
1-2 bagels with jam and some coffee 2-2.5 hours before
A gel 30 minutes before
5 gels taped to top tube. I get through 4-5 taking one as soon as my HR normalizes after the swim and then one every 30-40 minutes
1 bottle of gatorade per hour, sometimes a little less
If they have coke, coke on the run
If not, usually a couple gels and water
Works for me, but I’m not a big calorie consumer when I race or train…
My big problem for long course is making sure I get enough electrolytes since I sweat A LOT. I use Infinit and it’s been wonderful. I sip regular strength Infinit before the race. I put a concentrated bottle of Infinit on the bike (6 scoops per bottle) and sip it every 15 - 20 minutes and chase with water. I usually use the on-course nutrition on the run unless it’s Gatorade (cuz my gut can’t handle that stuff). I don’t like gels, so I try to stay away from them.
Fine tune what you’ve noted; practice it on your long rides and bricks.
Find out what they will supply on the run. Try that brand, if you don’t like it carry your own (gels anyway). Usually gels (w/ water) and gatorade will suffice on the run.
Some 70.3’s (Timberman) have a smorgasboard and really it’s overkill. Many eat things they haven’t trained w/ just b/c its there.
