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Regardless of how energized you feel at the swim start from your carb-rich pancakes and bold coffee, you need to refuel once the triathlon is underway. Unless you've developed a groundbreaking strategy to eat during the swim, your fuel plan starts at the swim to bike transition and continues on the bike and run.
There are a few considerations when packing your tri-bag for the day's event or training session:
- 1. Length of the workout
- 2. What sits well in your belly (GI tolerance)
- 3. Ease of packing (sure, pizza is tasty, but will it travel well in your bento box?)
- 4. Taste preferences (what tastes good on your couch, may not on your run)
- 5. Necessary nutrients (carbs for energy, fluid and sodium for replenishment)
If you're conquering a sprint distance, your fuel needs will be different than if you are tackling a full Ironman distance. Here's what science says:
Time Needs Fluid
- Under 1 hour Intake during your workout not necessary PowerBar Endurance Drink or water
1-2 hours Carbs at 30-60 grams per hour
OR
- Carbs at 0.32 grams per lb of body weight Use the results of your Sweat Rate Test (www.powerbar.com)
OR
- ~32 ounces or 2 lb of fluid per hour. Over 2-3 hours, carbs at 45-90 grams per hour
OR
- 0.45 grams carb per lb of body weight (C2 MAX Carbs*) Use the results of your Sweat Rate Test
OR
- ~32 ounces or 2 lb of fluid per hour
*Research reveals that by consuming multiple sources of carbohydrates such as glucose and fructose in an optimized 2:1 ratio the body uses dual transport mechanisms to absorb and utilize carbohydrates and can burn up to 105 grams per hour.
Pack your Bags!
Once you've double checked your gear, it's time to stash your fuel in that tri-bag. Consider your own preferences first: what you can tolerate, items you like to carry and what tastes right; then check out these examples from PowerBar athletes for some options to get your through your workout or event.
HINTS FROM POWERBAR'S TEAM ELITE
Carrie Hanover, Triathlete, World Long Course Championship Qualifier
Half Ironman Distance, Per Hour on the Run
. 15 minutes: 1 PowerBar Gel, 6 oz. Water
. 30 minutes: 8 oz. Endurance Beverage on Course
. 45 minutes: 1 PowerBar Gel, 6 oz. Water
Kelly White MS, RD, LD Clinical, Sports, and Wellness Dietitian, Hawaii Ironman World Championship 2007 finisher
Ironman Distance, Per Hour on the Bike
Sample 1
. 20 oz. Endurance Beverage on course
. ½ PowerBar Performance Bar
. 10 oz. Water
Sample 2
. 1 Double Caffeine PowerBar Gel
. 8 oz. Flat Cola
. 20 oz. Water
Pamela Nisevich, MS, RD, 7 time marathoner, PR Chicago marathon, 2006 3:22.57
Marathon, 2nd Hour on the Run
. 16 oz Endurance Beverage on course
. 10 oz water
. 1 Caffeinated PowerBar Gel
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