True story. Kebby who is Coeur's Founder and Designer did her first triathlon with me. It was my second ever triathlon and she mistakenly followed my advice. The race was the Hilton Head Sprint triathlon and since I had done a "mini-sprint" a month before, I fancied myself as an expert.
As an expert, I took us out the night before to a huge "Carbo-load" dinner and I confidently advised that we needed to eat Gel Packs during the race like they were pudding pops.
Not surprisingly, two things happened after that race. First, we both threw up and Second, we realized that it's best to leave nutrition advice to the experts!
That's why we have consulted Coeur Elite Team member and Coach extraordinaire Amy Farrell to put together this guide for nutrition for your first sprint triathlon.
Amy Farrell has been coaching since 1999 and she has coached everything flavor of athlete ranging from from high school track and field participants to masters runners and triathletes. In addition to coaching, she is also an incredibly accomplished athlete herself!
In 2009 she was the 30-34 World Champion at the 70.3 distance and in 2014 she was the 35-39 Ironman World Champion as well as the second female amateur overall in Kona!
She has been on the podium at the Ironman world championship more times than we can count and she was the absolute overall female winner at Ironman Lake Placid in 2015 and 2017. Oh...and she also won Ironman North Carolina in 2016, and Ironman Santa Rosa in 2018!
Amy going for the Win!
So, when Amy says anything about training or nutrition, we listen! The great news is that nutrition for your first sprint triathlon doesn’t need to be complicated. For most beginners, the race will last between one and two hours, so your main goals are to arrive well, but not over fueled, stay hydrated and avoid trying anything new on race day.
So let's get into some detail on your nutrition prep for the big day!
The night before
There's a chance that you might be a bit nervous the night before your first race and that might be a good thing. Rather than a huge carbo dinner like we had, eat a familiar, balanced dinner with carbohydrates, lean protein and a modest amount of fat. Rice with chicken and vegetables, pasta with a light sauce, or a baked potato are all good options.
Avoid unusually rich, spicy or high-fiber foods that could upset your stomach. Drink water throughout the day, but there is no need to overhydrate.
Race morning
Eat breakfast about two to three hours before the start. Choose something easy to digest and rich in carbohydrates, such as oatmeal with a banana, toast with peanut butter, or a bagel with a small amount of protein.
If you regularly drink coffee like we do, race morning is probably not the time to skip it. The more familiar your body is with the routine the better. On the other hand, it’s also not the time to overindulge in the hopes that the caffeine will help with your performance.
During the race
As a general rule, your body contains approximately two hours of ready to use fuel called Glycogen. So, for a sprint triathlon, you generally won’t need much fuel during the event.
Water may be sufficient for a race lasting around an hour. If you expect to be racing longer, consider carrying an electrolyte drink or taking a gel on the bike. The bike is usually the easiest and safest place to drink and take in calories.
Practice using your chosen drink, gel or chew during training and try your best to not introduce an unfamiliar product on race day, because even popular sports nutrition products can cause stomach problems.
If you have a very sensitive stomach, you might consider checking the event website to find out who they have as a hydration sponsor and then test that company's product during your training. If they don't explicitly call a brand/flavor out on the website, you can email the race director and ask.
After you finish
Begin rehydrating soon after the race and eat a snack or meal containing carbohydrates and protein. Chocolate milk, yogurt with fruit, a smoothie or a sandwich can all help your body recover.
Most importantly, keep it simple. A sprint triathlon doesn’t require an elaborate fueling strategy. Just consume familiar food, sensible hydration and have a plan you have already practiced.
And that's it! You’ve done the training. Now give your body the fuel it needs and enjoy your first finish line. Oh...and please post in the FTP Facebook group and tell us about your day!