St Kilda Triathlon Club Coach on Short Course Race Day Nutrition
A lot of athletes ask me about nutrition strategies for short course racing. The answer is that it is quite simple when compared to fuelling for a long course event such as a half ironman or full Ironman race. There are, however, some key points that each individual needs to consider and practice before race day.
The Night Before
There is no need to carb load for a sprint distance triathlon. Just eat what you would normally eat for dinner at night, but try and avoid fatty foods or anything that is going to take a long time to digest (ie not an 800g Tommahawk steak). Remember to stay well hydrated, especially if the temperatures are high leading into race day.
Race Morning
Race morning is a very individual thing and you just have to try out different strategies and see what works for you. Simple carbs are the best option. Something like white bread with peanut butter and jam, or a banana and a protein shake if you are worried about getting hungry. Just try and avoid anything that has a lot of fibre or you’ll find yourself in the queue for the loo at the race venue and that is never a nice place to be. Have some water to rehydrate after waking up then optionally more water or some sports drink leading up to the race start, but no need to over do it. You don’t want to be busting for the toilet while you are racing.
During the Race
You can have a gel, banana, sports drink or lollies before the race start just to give you confidence that you will have enough energy to get through. I always recommend taking a gel with you to have on the bike. You may not need it, but you can always have it anyway just to be safe, especially if it is a hot day. You can’t really have too many carbs as long as you have practiced with them, and if it is a hot day or very windy and you are burning more energy that you expected to, then it is a great booster of energy.
If you have any specific questions, you can contact Coach Steve Davis though the ‘Contact’ tab on this website. If you want to test out the amazing local and independent protein that St Kilda Triathlon Club endorses, then you can shop here. Use code SKTC2024 for a 10% discount.
