Tag Archive for: refuel during a workout

Your Nutrition Guide for Every Triathlon Distance

Nutrition Guide for Every Tri Distance

Besides the difference of length, short and long-distance triathlons are also different in the impact they have on athletes’ nutritional needs. Learning how to fuel appropriately can make a massive difference in the experience you will have during your training journey and on race day. Keep reading our nutrition guide with tips for every triathlon distance you can use while you train and compete for your next triathlon. With nutrition, it is super important to not try anything new on race day since you don’t know how your body will react to it.

Sprint and Quarter

These are shorter distances where, in many cases, athletes can race without having to consume additional fueling, besides water.

Carbohydrates are Your Friend

ROCTANE Energy Gels.GU Energy

GU is our go-to when it comes to energy gels

However, if you are consuming calories during these events where you are performing at a higher intensity, it is helpful if those calories come from carbohydrates, as they will be easier for your body to utilize. Recommendations range between 30 to 45 grams of simple carbohydrates per each hour you are racing. Here is where gels, chews, and sports drinks come in handy. For example, energy gels usually have about 23g of carbohydrates, while chews contain around 25g per 6 pieces. With sports drinks, it is essential to choose drinks that are not low in sugar, to get over 20g of carbohydrates per 12 oz. These recommendations also apply during high-intensity training sessions.

Pre-Race Nutrition

Another factor to take into consideration is what you eat before the race. With this, there is no single formula or a recommendation that fits everyone. It’s best to find what works for you. A general rule to follow is to eat things that are easy to digest, such as plain waffles or toast. We recommend avoiding more complex foods like oatmeal, as they might be harder for your body to process. However, what matters is that you are eating something that makes you feel good.

Half Distance

The half distance is an event where you will undoubtedly be consuming additional fuel. Longer distances focus more on endurance rather than speed, so your nutritional needs are going to be different.

Nutrition During the Race

Some people have no problem consuming only gels or chews during longer events. But it’s common for athletes racing for longer periods to eat more complex foods. While you should still aim for 30 to 60 grams of carbohydrates per hour, it’s beneficial to get those from other sources besides just simple sugars. Things like granola bars can be very helpful for providing sustained energy without the sugar rush. They allow a steady utilization of fuel since they contain a mix of carbohydrates, protein, and fat. This can also help reduce stomach discomfort.

It is crucial to pay attention to your electrolyte intake. Especially when racing in the heat, because high amounts of electrolytes are lost with of sweat. Consuming electrolyte drinks, such as Nuun, is the easiest way to prevent dehydration.

Training Nutrition Plan

Your Nutrition Guide for Every Triathlon Distance

The main nutritional difference between short and long-distance triathlon training is the number of calories needed per day. Regardless of what you’re training for, it is essential for you to focus on recovery. Especially if you are used to having multiple workouts within a 24-hour time frame. Make sure to have meals of snacks that contain carbohydrates and protein after your workouts. This will ensure that your body can replenish the nutrients lost during training. Examples for recovery meals can be as simple as chocolate milk, a PB&J or a turkey sandwich or some cheese and crackers. Fruit with your favorite nut butter is also a good alternative. This will help you recover better for your next training session, and help you avoid burnout or injuries in the long-term.

With the help of this triathlon nutrition guide, you’ll be ready to rock whatever distance you choose to complete on the Kerrville Tri course.

How to Refuel at the Gas Station During Training Rides

Make a pit stop anywhere, anytime during your training rides with this Gas Station Refuel Guide

You pump up the bike tires, check your saddle height, cover yourself with sunscreen, you open the cupboard trying to figure out what to bring for a mid-ride snack, but nothing looks appealing. Instead of agonizing on what to bring, why not just ride “light” and stop at a gas station to refuel. Gas stations are everywhere. It is a good place to stop, take a break, stretch your legs, use the restroom and refuel.  Here are some ideas on what to pick up from the gas station to refuel during training rides as you get ready for Kerrville Tri! 

Short Ride Refuel

For short rides, 1 to 2 hours, a bottle of water, or your favorite electrolyte drink are great choices to rehydrate. If you notice that you’re hungry, go for a banana, energy bar, or even candy such as Skittles. These are all great ways to get some quick calories in. They are easy to digest and allow the body to absorb the calories quickly.

Refuel Guide for Medium Rides

For medium rides, 2 to 3 hours, in addition to water and electrolytes drinks, also consider having a coke. Studies that found that caffeine can enhance exercise performance. And for your snack, consider having something high in calories and with some fat. Food with a bit of fat will keep you feeling full. Muffins, Snickers, and trail mix are some great options. Keep a good balance of carbs, protein, and fat for sustained energy.

The Long Haul Refuel

For rides longer than 3 hours, consider getting food and drink that is appetizing and you’ll actually enjoy. If you have been on the bike for hours, the last thing you probably want is another gel or chew. On those hot days, an ice-cold soda or Red Bull is a great way to refresh yourself. Maybe even consider getting an ice cream sandwich. If the gas station is serving fresh-made food, that is a great option. A fresh-made hot breakfast taco is a great mood booster when you are in the middle of a long ride and feeling tired. The goal is to get food that you want to eat and get the needed calories to finish the ride strong. 

You’re Ready to Ride!

How to Refuel at the Gas Station During Training Rides

Pro tip: Don’t forget to grab your debit card and look over these must-know rules of the road before you head out for your next ride!  Now you know exactly what to eat to keep your energy levels where they should be during your workout. Next time you’re out for a training ride and don’t shy away from stopping at the closest gas station! With this Gas Station Refuel Guide, you’ll know exactly what you need to replenish your body so you can get back on the road!

If you have a favorite, go-to snack at the gas station you grab when you’re in need of a quick refuel, share it with us! We’re always looking for new snacks and treats to try during our training rides. We’re on Facebook and Twitter and would love to hear your suggestions.