In triathlon training, nutrition is probably one of the most important and still overlooked aspects of amateur triathlon. Professional triathlons are sensitive to the need for nutrition during both training and competition. However, amateur triathlons tend to relax their diet, or they do not plan their nutrition enough, and then the consequences of poor performance. To be truly successful in the triathlon, you need to focus on nutrition to get the best results.
The first aspect of nutrition is periodization. It is very difficult to be on a rigorous diet throughout the year. Personally, I have the opportunity to "loosen the belt" and enjoy the good cheeseburger. So understand that as well as your training period, nutrition is intermittent. For example, when you narrow down on the day of the race, it can be very strict in the diet, about 8-12 weeks before the race day. This gives you enough time to lose your extra weight and maximize your training days with quality food. After the race, you can take a rewarding week to eat an extra meal or enjoy a meal that is not in the strict training diet. You should not feel bad during the fraud period and enjoy the great desert. After this cheating week or cheating day go too far back into the rigorous diet to prepare for the next race. It is important to enjoy non-rigorous food during the season, but make sure you put too much weight in the offseason.
All athletes are significantly different from what they eat during training. Some basic components of a good diet are quality carbohydrates (not McDonald's), quality proteins like fish, chicken and lean meat, fruit (often neglected), and vegetables. Some triathlonists are so nervous about these different aspects that they measure everything. As a person who is very busy, it is hard to do, but if you find a good eating pattern, you will be able to make a good diet for training. Do not go on a "diet" because it minimizes your calories so that your training ends with weakness or "stinging". Eat 6-7 times a day with quality snacks such as fruits, low-fat cheese sticks or protein bars. Make sure you drink plenty of water, as additional water will be needed to avoid dehydration. Finally, select a nutritional pattern and insist on trying as many different fads.
For each triathlon you compete with, you have to deal with certain nutritional problems that you have to deal with. Sprint and Olympic / International long distance competitions are likely to require only one pre-race meal. Long-term competitions such as Half a Ironman or a full Iron Man, not just pre-competition meals, but also a nutritional plan during the race. Currently, I buy 2 250 calorie fruit juices around 2:30 am to 3:00 pm on the day of the race. I eat an hour of whole cinnamon and raisin bagels before the race. Then, before the race and during the race, I use Mandarine gels with PowerBar Power. Usually I use a gel: 45 minutes on the bike and everything: 30 minutes on the run. Before the competition, I also use Hammer Nutrition Endurolytes and at the intervals given above. I also use Hammer Nutrition FIZZ in my cycling water bottles. The process of finding a food combination has lasted for the past 6 years. Sometimes you try to find things, such as the need for Accelerade during the competition last year, with a try and error.
Nutrition is so important for overall performance. There is no one-way approach. Find best practices and start the trial process according to your needs.