Tuesday, March 29, 2011

Race Day Prep

A few of you are doing Oceanside 70.3 this weekend.  Good luck!  Steer clear of the sharks...only kidding!
I did want to leave a few reminders from my friend Bob Seebohar on nutrition preparation before a big event.  Bob's book Nutrition Periodization for Endurance Athletes is a must read if you are going to take this triathlon thing seriously.

--Remember to eat your largest meal two nights before your race.  You should still eat 10 grams of carbohydrates per kilogram the day before the race, but space it into 7-9 small meals or snacks so you do not eat one large meal.  Customize this plan according to your body and your specific needs.

-- Increase fluid intake to ensure adequate hydration throughout the day.  Carry that water bottle everywhere and drink up.  Your urine should be a pale yellow color.

-- Add extra salt to the foods you normally eat, especially if you know you are a heavy and salty sweater.

-- Slowly decrease the amount of fiber eaten in the normal diet to prepare for the race day and minimize the chances of frequent bowel movements during the race.  Enough said.

-- Decrease use of hot spices to prevent heartburn or GI distress 2-3 days before a race.

-- Use the energy bars, gels, and sports drinks that have worked during previous training cycles.  Don't try anything new.

Seriously, go out and have a great race.  You've worked hard, put in the time and you are READY!  I'll be watching for race results this Saturday.  Tally ho!


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