Your most important meal is breakfast the day before the race. This breakfast should be big, says Kropelnicki. It should also be low-fiber, low-fat and focus on carbs, such as pancakes. More : Your Most Important Pre-Race Meal The perfect pre-race day breakfast might include two eggs, pancakes, two pieces of toast and even homefries. Breakfast tip : Finish that breakfast before 9 a.
The rest of the day should consist of clean, easily digestible carbs that are low in fiber and fat. Shoot for your body weight in kilograms times 10 for grams of carbohydrates that you want to consume that day. Snack tip : Bagels, fat-free fig newtons, pretzels are all examples of snacks to eat. You've picked up your race packet and maybe you've just returned from running errands or a light jog. It's time to refuel with something a bit more substantial than pretzels. Kropelnicki suggests a power bar later in the day along with a performance sports drink.??
Say goodbye to that mammoth pasta dinner with salad and Texas toast. Test multiple race week diets in training and document the outcome, that way you are sure to benefit on race day.
The day before a triathlon race can be the most important. What you eat the day before a triathlon can have a major impact on your race. Continue with the same food strategy as you have but try to increase your sodium intake. Sodium is related to sweat loss, therefore the more you sweat, the more sodium you will loose. So if the race is located in a warm and humid environment, up your sodium intake.
This can be done by adding salt to your food or consuming foods such as pretzels or soup. For heavier sweaters, you can look to salt loading through electrolyte drinks and tablets in the days leading up to the event. But be careful not to overload. Keep to similar foods you have been eating in training or during race week. Carbohydrate loading has proven benefit in events of moderate to high intensity lasting longer than about 90 minutes. An Accredited Sports Dietitian can help you with a specific plan for those longer events, from Olympic Distance, Go for easy to digest carbohydrates so they break down easily and are ready to use for energy by race start.
Some ideas to trial:. Make sure you practice your pre-race breakfast in training so you know it sits well on race day. Race Nutrition Plan This will depend on the event and also the individual athlete. In a triathlon, this can be in the form of energy drinks, energy gels, sweets, dried fruit, energy bars, flapjacks and even sandwiches.
More on swimming nutrition: What to eat before a swim What to eat during a swim What to eat after a swim. More on cycling nutrition: What to eat before cycling What to eat during cycling What to eat after cycling. More on running nutrition: What to eat before a run What to eat during a run What to eat after a run. Fuelling for a long distance triathlon is tricky to get right. Subscriber club Reader offers More Good Food.
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