1. TRIATHLON TRAINING: Precompetition & Competition Meal Guidelines Presented by: Steven P. Dion – Salem State College Sport, Fitness & Leisure Studies Department

2. Topics of Discussion The precompetition meal The importance of hydration During race feedings Tapering Race day tips Questions and comments

3. The Precompetition Meal Is it important for you to have a breakfast prior to the triathlon, or was dinner the night before sufficient? Breakfast will have a definite impact on your energy and hydration levels. Although you will have a carbohydrate rich meal the night before, you still will lose some of your stored muscle sugar/glycogen in those 8-12 hours before the race.

4. The Precompetition Meal Therefore – your breakfast and meal feedings prior to the race will assist in the constant production of energy during the race. If you don’t eat prior to the race you will be able to finish the race – but your level of intensity will not be as high.

5. What should you eat and when? The precompetition meal provides you with adequate carbohydrate energy and ensures optimal hydration. 3 primary factors to consider for each individual: – Food preference – “Psychological Set” of competition – Digestibility of the foods

6. Food Preferences Eat what you like to eat Eat what you know sits and digests easily Don’t prepare meals that will add more stress to the day (high maintenance foods) Digestibility Eliminate foods high in fat and protein on race day Fats and proteins digest slowly and remain in the digestive tract longer than carbohydrates

7. Psychological Set The impact of “Stress” The bodies’ unconscious adaptation to stress Additionally Your carbohydrate-rich meal should be consumed at least 3-4 hours prior to the race (if time allows) Your meal should contain 150 – 300 grams of carbohydrates (3-5 grams per kg of mass) in either solid or liquid form

8. No matter how well you eat the night before the race, ultimate success is dependant on your training and your dietary habits. If you’ve fed your machine high-octane fuel – you’ll see results.

9. Race Day Meal 5:45 – 6:00 wake up Goal = 150-300 grams of carbs 6:00 – 6:30 (example meal choices) Carbohydrate supplement shake – but without milk – use juice, fruits etc… 1 Powerbar water – 400-500 ml.

10. Race Day Meal 7:45 - 8:00 arrive & check in at Dead Horse beech 8:00 - 8:15 set up your area – drink liquid – constant sips 8:30 – find a bathroom 8:40 – being to warm-up – light jog – light swim 8:50 – relax, breathe and enjoy the moment 9:00 – 1 st wave - 9:05 – 2 nd wave - 9:10 – 3 rd wave

11. Swim/Bike Transition As soon as you get on or to your bike get some liquid sugar. If you are going to use the “Goo” or any food be sure to drink about 1-2 cups of water within a few minutes of taking it. Keep drinking throughout the ride – easiest time to hydrate Bike/Run Transition Relax your breathing – get a nice drink of liquid and go. Try to consume 1-2 cups of water or sport drink (if distance and time requires it) along the way.

12. Tapering Your Workouts With 3 Weeks to go: this should be a push week. Keep your training sessions on the same days - but push yourself a bit more on each one. With 2 Weeks to go: in the beginning of the week you can go as aggressive as the previous week, but at 10 days prior to the race begin to taper your intensity.

13. 1 wk away SwimBikeRun Mon Avg. workout 60 minsOff Tues Speed day – but light Off 4 x’s 3 min at race pace w/2 min. slower between Wed Off 3 x 5 min at race pace with 2 min slower between Off Thurs easy swimming Light or off30 min easy pace FriOff Sat400-500 m /easy20-30 min easy10-20 min easy Sun Race day

14. Some Race Day Tips Pre-pack all your stuff - then check it again Bring tools and extra tire tubes Bring flip flops Tune up / oil your bike Bring extra snacks / water / liquid Bring clothes to change into Bring your own toilet paper – just in case they run out Bring a bucket and water – feet wash Bring an extra pair of goggles or strap Tighten the screws on your shoes Bring a camera Bring and keep a positive attitude

15. Additional Info - Tips Sport Drinks – what’s the deal and what’s the best? Ergogenic Aids – are they worth the money? Side effects – safe or not? Eating schedules – best times to eat.

16. Sport Drinks To date, for post exercise glucose restoring, Coke Cola has not been surpassed. A quick handful of some candy can also be beneficial. – After 1 hour of aerobic activity 55% of your glycogen stores are empty and after 2 hours they are just about empty. Most sport drinks will be beneficial during activities lasting 90 minutes or more. – Otherwise – just drink water during the activity.

17. Ergogenic Aids There has been no concrete scientific evidence on most Ergogenic aids, except caffeine and carbohydrates. Anecdotal evidence has led me to believe that Creatine has benefited people with muscle development, strength and decrease of lactic acid impact. Protein shakes and powders have drawbacks as well as some benefits – depends on your usage & dosage. Various metabolism boosters should not be used without consulting a knowledgeable physician or pharmacist – heart arrhythmias etc…

18. Eating Schedule When do you have your biggest meal? – If we could design our lives around our eating habits – it would be best to eat dinner in the morning and breakfast in the evening. (say what?) Good idea to maintain an constant eating pattern all day long to assist in blood sugar regulation. Eating at night can/may disturb your sleeping habits, and ability to achieve REM. – However, foods with tryptophan, can assist in falling asleep faster (meats/animal products)

19. Questions and Comments Thank You for coming