Nutrition strategies for long distance triathlons

Nutrition strategies for long distance triathlons 

Nutrition and triathlon training: 

Triathlon training is often long and intense, which is why nutritional requirements are increased. Triathletes need to ingest more calories, carbohydrates, healthy fats, and protein throughout their training season. A well-crafted fueling strategy can transform an average athlete into an outstanding one.

Energy and nutrient needs fluctuate throughout the training season. The following visuals can guide you in balancing your nutrition based on where you are in your training cycle:

Practice your fueling strategy: 

Long distance triathlon training should always include gut training, which means, practicing your fueling and hydration strategies during training. This includes practicing carb loading 1 - 3 days before a long run or ride,  and practicing your nutrition and hydration strategy during the bike and run. Try different sports foods and supplements and even regular foods to see what works best for you. A sports nutritionist can help tailor a fueling strategy for you. 

During workout nutrition:

 

Carbs	Men	Women
Workouts over 75 min to 2.5 hours	60-70g per hour	30-60g per hour
Workouts over 2.5 hours	90g per hour	90g per hour

 

***It is recommended to take in these carbohydrate amounts in 15-30g doses every 40-50 minutes or so for most traditional sports nutrition fueling products. Typical gels contain about 20-30g carbohydrate per gel, which makes this convenient for fueling. 

Hydration: 

400-800mL of fluid per hour 

300-600 mg of sodium per hour. Athletes with saltier sweat may need up to 1200mg of sodium per hour. 

100-200mg of potassium per hour. 

Example: 500mL of sports drink + 500mL of water + 2 salt sticks 

What to eat before a competition? Do I need to carb load? 

Before competing, it is important to ensure that your muscles have an adequate amount of stored glycogen (carbohydrate), as this will provide energy during the competition. To achieve this, athletes should consume a specific amount of carbohydrates in the days leading up to the event.

how much carbs do I need for a 70.3 ironman or full ironman: 

10-12 grams per kilogram of body weight. This means that if a person weighs 70 kilograms, they would need to consume between 700 and 840 grams of carbohydrates. This should be consumed within 48 to 72 hours before the event.

Examples:

• 4 cups of sports drink: 80 grams
• 2 cereal bars: 60 grams
• 2 slices of bread with jam: 45 grams
• 2 cups of steamed rice: 120 grams
• 4 pieces of fruit: 60 grams
• 2 cups of orange juice: 60 grams
• 2 cups of cooked pasta: 60 grams
• 2 cups of skim milk: 30 grams
• 2 cups of breakfast cereal: 180 grams
• 1 cup of soda: 30 grams

What should I eat on race day?

The recommendation is to consume a breakfast containing between 1 and 2 grams of carbohydrates per kilogram of body weight 1 to 4 hours before competing. This breakfast should include foods that the athlete is familiar with and knows they digest well. For a 70 kg athlete, this would amount to between 70 and 140 grams of carbohydrates.

Example: 

1 banana: 30g
1 slice of bread with jelly: 30g
750mL of sports drink with sugar: 30g
1 gel: 30g

Nutrition during the Competition:

Eating during competitions is crucial for maintaining adequate muscle glycogen levels, having enough energy to complete the event, and avoiding hunger that can lead to fatigue.

In half Ironmans and full Ironmans, proper nutrition during the race plays a very important role in the athlete's performance.

For Ironman and half Ironman, it is recommended to consume between 1 and 1.5 grams of carbohydrates per kilogram of body weight per hour. For example, a person weighing 70 kg would need to consume between 70 and 100 grams of carbohydrates per hour.

In a triathlon, the bike segment is the most practical time to hydrate and fuel properly. Athletes should anticipate and prepare the foods they will consume.

Recovery:

It is very important for triathletes to eat well after their training sessions or competitions to ensure proper recovery, replenish tissues, and avoid injuries. Hydrate well with water and electrolytes, eat a full balance meal including carbs, protein, healthy fat and fruit and veggies as soon as you can and rest. 

Conclusion:

Nutrition is a cornerstone of successful long-distance triathlon performance. From pre-race carbohydrate loading to during-race fueling and post-event recovery, each phase of your nutritional strategy plays a crucial role in maximizing endurance, optimizing performance, and supporting recovery. By understanding and implementing these nutritional principles, you can enhance your training and race-day outcomes, ensuring that you’re well-prepared to tackle the challenges of triathlon.

I hope you found this article informative and useful for your triathlon journey. Whether you’re gearing up for your first Ironman or refining your strategy for your next race, proper nutrition can make all the difference. If you have any questions or need further guidance, feel free to reach out. Best of luck with your training and races—may you achieve your goals and cross the finish line with confidence and strength!

References:

Burke L. Cycling and triathlon. In Practical Sports Nutrition, Champaign, Illinois: Human Kinetics, 2007, Chapter 4.

Frentsos JA, Baer JT. Increased energy and nutrient intake during training and competition improves elite triathletes' endurance performance. Int J Sport Nutr; 7: 61-71, 1997.

Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance. An update. Sports Med; 24: 73-81, 1997.

Jeukendrup AE, Jentjens RL, Moseley L. Nutritional considerations in triathlon. Sports Med; 35: 163-181, 2005.