THE ROCK TRI CLUB - Rock Hill, SC

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Nutrition Tips
 
If you don't quit the sport first, the sport of triathlon will eventually force you learn nutrition.  The first time you do a Sprint distance race on a full stomach, or try a long-course race without a nutrition plan, you'll begin the process... with good reason.
 
It's so Individual
There is no magic formula.  Nutrition is independent to the triathlete -  temperatire, sweat rate determines water requirement, electrolyte replacment, intensity, distance, and personal determine solids..
 
A function of Distance
For sake of discussion, 500 cal/hr, race time, stored calories.. 
 
Function of Carbs
Fuel for the fire, lots
 
Power of Protein
Recovery
 
Liquid option
Various options, how they differ, gels, be sure to drink enough water to balance out the gels as your body will pull water out of the blood stream to compensate
 
Solid Options
What you can tolerate
 
"Going Long' has three key suggestions - 1) Eliminate processed foods from your diet. 2) Obtain the majority of your energy needs from whole fruits, fresh vegatbels and lean protein. 3. Limit your use of starchy and sugary foods to during and after your longest or most intense sessions.
 
 
"Going Long", Joe Friel and Gordon Byrn, 2003