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Race day brings so many mixed emotions that for me it is hard to eat, especially at 3am.
For the forthcoming Challenge Bahrain event a typical participant will burn between 3,000-5,000 calories. It is nearly impossible to consume that amount of energy in the hours you are racing so a big portion will come from your carbohydrate reserves (glycogen).
Glycogen is the carbohydrates stored in the muscles and liver and released as glucose upon depletion of other energy sources. Eating well prior to the event is important to ensure you have all the energy needed to smash out that PB!
A rule of thumb is that you will burn 10 calories per kg of your body weight, per hour. During the race, you should try to ingest around 50 per cent of this. For example, a 70kg man will burn around 700 calories per hour, which means he should try to eat and drink around 350 calories per hour to keep fuelled. This needs to be planned out in advance because just ‘eating a few gels on the bike’ (250 calories for three to four hours of riding) is a surefire way to totally hit the wall on the run!
A critical component to race day is, of course, hydration; however, this is often overlooked in the days leading up to the race. It is important that your water consumption is maintained in the days leading up to an event. Start at least three days out and make sure that you stay well hydrated. The use of electrolyte drink can also help to make sure you maintain the right mineral levels.
For breakfast on the day try and have low GI (Glycemic Index) foods which are easy to digest to help build the storage and release more slowly leading up to the event. Focus on hydrating from the moment you get up till the moment you enter the holding pen. A caffeinated gel about 15 minutes before the swim is a good idea and will give you a little kick when you are fighting it out in the ocean.
By the time you get to your bike you should have all you need already either attached to your bike, in a storage bag or close at hand. Depending on your target time you may take a gel in transition but most will wait to get on the bike. Stick to your plan on the bike and take your allocated nutrition at the times you have scheduled. Do not skip one even if you feel good!
The whole point of the plan is to keep the energy level up and not experience the crash (bonk, low) of no energy. Skipping the intake can result in a loss of power and by that time it is difficult for the body to come back and the lost time will affect your goals. Aid stations will be on the course every 20km so there is plenty of stock if you feel you need a top-up.
Reduce the liquid intake as the bike draws to an end so you don’t have water sloshing around on the run. Take the last of your bike nutrients about 15-20 minutes from the end to make sure you hit the run with a gallop.
In longer distance triathlons many athletes take time at the aid stations to walk and take the gels/drink/fruit on board without the jolting motion of running. This is a good idea as it brings your BPM down and gives you a little recovery time. Aid stations on Challenge are every 2km, so great for a good aid-station-to-aid-station pace.
If all goes right you should be bounding over the finish line feeling over the moon having pushed your mind and body to accomplish a great athletic feat.
Your body will be drained and now is the time to reel in the awesome medal and start taking on board drink and food.
Make sure you drink not just water but also electrolytes-based drinks to help replenish your system. To help your muscles recover from the depletion and fatigue try to eat or drink some protein within a few hours of finishing – cold chocolate milk is great. This is also a great excuse to dive into a massive burger and large portion of fries after the Bahrain half-triathlon on December 6, because you’ll have earned it!
* Many thanks to Simon Marshall and Lesley Paterson of Braveheart Coaching (https://www.braveheartcoach.com) for their advice and input into the above article. For more information, contact bahraintriathlon@gmail.com
Bahrain Triathlon Club is grateful to its sponsors for the 2014/2015 season: Apache Capital, Elian, Four Seasons Hotel Bahrain Bay, InTouch Clinic, McLaren Group, Propel Consult, Reza Hygiene and Trowers & Hamlins and would also like to thank Bahrain Rugby Football Club and St Christopher’s School for the use of their facilities during the camp.
