The 4th Discipline of Triathlon Nutrition

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Nutrition during an endurance race can be tricky. Dehydration, upset stomach and hyponatremia can ruin your Triathlon experience. Kimberly Mueller-Brown, MS, RD offers these helpful nutrition tips that will keep you going during the swimmin, cycling, and running legs of your Triathlon.

The Swim Leg

Tip #1: While total time spent swimming in a triathlon is minimal, don’t negate swim training! Because the swim leg in a triathlon contributes, on average, only 2-3 percent of the total distance raced, many triathletes often negate swim training, which is unfortunate.

Poor technique will increase drag and elevate energy expenditure, contributing to poor triathlon performance secondary to premature depletion of muscle glycogen and consequent issues with dizziness (bonking), muscle fatigue and cramping.

For example, excessive kicking in long-distance swimming (e.g., the Ironman) elevates energy expenditure and its overall contribution to propulsion will not significantly enhance performance. Perhaps the most energy efficient and successful swimmers are those who can maximize distance per stroke.

The best way to help improve swim performance is to invest in a swim coach who will take you through appropriate drills designed to enhance distance per stroke and overall technique. For information on swim training, check out www.active.com/swimming/.

Tip #2: Sip on fluids leading up to race start. Unless you plan on swallowing the lake or ocean you are swimming in, it is essential to be properly hydrated going into the swim leg, especially in Ironman competition where total time void of fluids and consequent risk for dehydration (the #1 performance inhibitor among endurance athletes) are greater.

For every half-hour leading up to race start, aim at drinking 8 ounces of fluids. Athletes racing in hot environments should be sipping on a salt-containing beverage like a sports drink as sodium ingested pre-workout has recently been shown to delay the onset of muscle fatigue by as much as 20 percent.

The Bike Leg

Tip #3: T-1 is not time for a buffet. Overconsumption of solid calories like energy bars, highly concentrated drinks or energy gels in transition one can be detrimental to cycling performance.

Many triathletes will exit the water a little bit in the hole with respect to hydration, which makes absorption of solid calories tough leading into the bike leg and may even contribute to premature muscle cramping. Fluids ingested will be directed to the belly to aid in breakdown of those solid calories rather than lubricating your “dry” muscles. Furthermore, with blood and oxygen also being diverted to the belly to aid in digestion, you may feel “dead-legged” and your pedal stroke efficiency and power output can diminish.

When hydrating in T-1 and during the initial stages of a bike leg, focus on fluids containing no more than 20 grams of carbohydrates per 8 ounces to aid rehydration after the swim and promote optimal absorption of calories.

Tip #4: Don’t try to replace 100 percent of the calories you are expending on the bike. Sometimes I am amazed at the strategic placement of food on the bike with my most hysterical observation being when a female triathlete pulled a chicken drumstick out of her sports bra.

Many triathletes, especially during long-course training, admit that they are scared of running out of energy on the bike. Consequently, they proceed with consuming an immense amount of food only to find themselves with serious stomach issues on the run.

For most triathletes, a calorie-replacement regimen of 150-300 calories for every hour beyond 60-90 minutes of racing is ideal. Be sure to take account of all calories ingested including bars, bananas, sports drinks, gels, etc.

The Run Leg

Tip #5: Practice drinking “on the run.” As your race progresses, body heat continues to rise as does the sun, which means sweat rate is generally at its peak during the run leg. As many seasoned triathletes know, race performance can spiral downhill pretty fast during the run leg, especially when dehydration bears its ugly head.

Make sure to become very efficient at drinking “on the run.” Some techniques that may need to be practiced as means to promote euhydration include minimizing spillage when grabbing that paper cup full of fluid at aid stations (try pinching the cup) and carrying such hydration devices as a Fuel Belt, Camelback or water bottle. On average, athletes require approximately a liter of fluid per hour, although sweat rate can vary immensely.

Tip #6: Be weary of solid calories during the run leg. Stomach sensitivities are heightened during the run leg, partially due to dehydration but mainly secondary to the jarring nature of running on the stomach.

In my practice, I have found symptoms such as nausea, diarrhea, side stitches and cramping that arise during the run leg are more prevalent in athletes trying to ingest primarily solid calories (such as bars, gels, fruit and cookies) rather than focusing on sports beverages like Gatorade® or Accelerade® that are mixed in the proper concentration for optimal absorption.

If you choose to use solids on the run, make sure to consume water as well to ensure optimal absorption. For every 20 grams of carbohydrate (the average for most gels) ingested, aim at consuming 8 ounces of water.

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