HYDRATION & NUTRITION
Pre-race
Hydration: The days leading up to an event, it is important to
stay hydrated. The problem with this statement is that too many
people hydrate themselves by drinking gallons and gallons of
water. By doing this, you are flushing out all of the electrolytes
in your system. Make sure that when you are hydrating you include
some form of a fluid replacement drink (like Gatorade) to maintain your
electrolyte balance.
Race
Nutrition: The length and intensity of your race
will dictate the amount of calories you need to consume during the event,
and the type of nutrition you need to consider. The shorter the
event, and the higher the intensity, the more likely you will consume the
calories in the liquid form. As the distance of the race increases,
the intensity decreases, more calories are needed and these calories will
be a combination of liquid and solid form.
Sprint Distance
-INTENSITY HIGH, DURATION SHORT (anywhere from 50min-1:30) Using water or
a light electrolyte solution. 0-100 cal/hour using either water or
a light electrolyte solution.
Olympic Distance
- INTENSITY HIGH, DURATION MODERATE (time range from 2 - 3.5 hr) 100-200
cal/ hour using a combination of water, electrolyte solution, &/or
gel packs
Half Ironman
Distance - INTENSITY MODERATE, DURATION LONGER (time range from 4-7
hours) 200-300 cal/ hour using a combination of liquid and solid calories
Ironman Distance
- MODERATE TO LOW INTENSITY, LONG DURATION (time range from 8-17
hours). 250-350 cal/ hour using a combination of liquid and solid
form.
A couple of important factors to
remember:
·
If something tastes good in training, chances are it will be
barely palatable under race conditions. Choose those things that
taste GREAT in training and you will have the best chance of being able
to consume it in a race.
·
Take a variety of calorie sources for your longer races,
just incase that thing that has always worked in training throws you for
a loop - always have a back-up plan.
·
Don't rely on the aid stations as your sole source of
calories - try and be self sufficient.
