With the tri season coming into full swing for 2008 we'd like to give a good easy to read on nutrition for racing and training.

Whether it's sprint distance where you need that alert edge, Olympic or half ironman where nutrition is just as important to skim minutes off your time or ironman where the nutrition is just so important … read below for some tips plus general training info.

Sprint distance racing

Carbo load - not reqd

Breakfast
2 hrs before have something lite eg 1 bar or few slices of toast 500ml of energy source
if hungry nibble on 1 energy bar up to 30mins before race
45 mins before race start drinking “energy source xstreme” this is caffein drink with rocket fuel energy

The Race
on bike –500ml of energy source xstreme
on run –nothing
after race-rehydrate using energy source 4:1 or protein recovery

Olympic Distance Racing

Carbo load
2 days before 1 bidon of energy source 4:1 or std..just eat normally
1 day before 2 bidon of energy source 4:1 or std---“-----------------

Breakfast - same as sprint
2 hrs before have something lite eg 1 bar or few slices of toast 500ml of energy source
if hungry nibble on 1 energy bar up to 30mins before race
45 mins before race start drinking “energy source xstreme” this is caffein drink with rocket fuel energy
the race
on bike –1000ml of energy source xstreme,1 std gel every 20 mins
on run –1 caf gel midway through the run
after race-rehydrate using energy source 4:1 or protein recovery

Half and Ironman Distance Racing

Carbo load
3 days before 1 bidon of energy source 4:1 or std..just eat normally
2 days before 2 bidon of energy source 4:1 or std..just eat normally
1 day before 3 bidon of energy source 4:1 or std---“-----------------

Breakfast
3 hrs before have 800-1000 cals eg 2 bars plus 500ml of energy source with 5 scoops
nibble on the 2nd bar up to 30mins before race

The Race
on bike –1000ml per hour of energy source plus,1 std gel every 20 mins
alternatively 2 scoops of 4:1 with 1 caf gel mixed in each bidon
take salt tabs 1-2 per hour
on run –1 caf fel every 20mins…drink water coke and electrolyte,
take salt tabs 1-2 per hour
after race-rehydrate using energy source 4:1 or protein recovery

General Training

Pre swim
1 bar or toast
during swim –1 bidon electrolyte drink eg energy source or isotonic

Bikes
midweek short-pre training 1 bar…during ride take 1 litre an hour of e source or 4:1 or isotonic

Long Rides
Pre training 1 bar….during as above plus 1 bar an hour or 2-3 gels depending on intensity
carry sachets in pocket and refill up at petrol stn

Runs
Up to 1 hr optional to take gels but drinkmin of 500ml per hour of water
over an hour take 1 gel every 20-30mins plus min of 500ml of water per hour