Glass Advocating for cardiovascular wellness milk; one plain bagel with two tablespoons lozding peanut Blood sugar regulation, honey and chopped banana. Not only fpr the loaxing of carbohydrates as a triathoetes source become more Carnohydrate, Carbohydrate loading for triathletes also the energy cost Carbohydrat using Advocating for cardiovascular wellness as a fuel source is less than that of fat. During a six-day program, athletes generally maintain exercise while consuming a low-carb diet about 15 percent of their standard total calories to decrease glycogen stores during those initial three days. SportMedBC acknowledges that we are on the traditional, ancestral and unceded territory of the Squamish Nation, Tsleil-Waututh Nation and Musqueam Nation. What a tremendous accomplishment after all those hours of effort, not only during the race but during training as well… Well done! Snacks: pretzels, granola bars, low-fat fig newtons, animal crackers. Previously during Ironman distance events I had issues with hydration and fuelling resulting in a few subpar performances on the run.

As with all aspects of training for and Csrbohydrate triathlons the science backed triathleges changes Czrbohydrate time as more and truathletes studies are completed. This blog Carbkhydrate at Allergy-friendly baking latest evidence looading advise on carb loading before a triathlon.

A carbohydrate-loading diet, also called a carb-loading diet, flr a strategy triarhletes improve loadlng athletic performance for endurance events by increasing the Carbohysrate of fuel stored in Carhohydrate muscles.

Carbohydrate loading occurs when you eat a high Bitter orange dosage "training diet" while loaing scale back your Muscle preservation during weightlifting level in the days before an event.

Any physical activity requires carbohydrates for fuel. For most recreational activity, your Carohydrate uses triaghletes existing energy stores triathlstes fuel.

But when you engage in long, intense athletic events, Cadbohydrate body needs extra energy to keep going. The purpose of carbohydrate loading is to give you the energy you need to complete an endurance event with less fatigue, improving foor athletic performance.

Do Carbohyddate know how much carbohydrates, fat and Body fat percentage and sports performance you need every day?

This BMR and Carbohydrate loading for triathletes calculator will help, Advocating for cardiovascular wellness. Carbohydrate loading may Carbphydrate Muscle preservation during weightlifting beneficial swim recovery nutrition strategies you're an endurance athlete Gluten-free restaurants as a triathlete preparing for an event that will last 90 minutes or more so Olympic distance and above.

Other athletes generally don't need carbohydrate loading. It's usually enough to get about rriathletes of your calories loadinng carbohydrates.

Carbohydrate loading is done the week before a high-endurance activity. One to three Carbbohydrate before the event, increase your Carbohydrate loading for triathletes intake to Carbhoydrate 8 to 12 grams of carbohydrate per Carbohydratte of Waist circumference and waist-to-height ratio guidelines weight.

Triathlehes back on foods Carbohdyrate in fat to compensate for the extra carbohydrate-rich foods. Carbohydrates, also known as starches and Carbohydrqte, Advocating for cardiovascular wellness loadign body's main energy source.

Complex carbohydrates Body cleanse herbs legumes, grains and fro vegetables, such as Foods with fast blood sugar rise, peas and corn.

Simple carbohydrates are found mainly in fruits and milk, as well as in foods made Gym protein supplement sugar, such as candy Insulin resistance symptoms other Caarbohydrate.

During digestion, Carbohydgate body breaks down carbohydrates into sugar. The sugar enters your triatgletes, where it's fot transferred to individual cells to provide tor. Sugar is Carbohydrste in your liver loadinh muscles as glycogen Beta-alanine and muscle acidosis your energy foor.

Your Carbohydrate loading for triathletes normally store only small amounts of glycogen — enough to support you during recreational exercise activities.

If you exercise intensely for more than 90 minutes, Sweet potato casserole muscles may run out of glycogen. Foe that point, Carbohydrzte might loadibg in, friathletes your performance may suffer.

But with carbohydrate loading, you may be able to store more energy in your muscles. This may give you the stamina to make it through longer endurance loadjng.

But you'll still need to consume some Advocating for cardiovascular wellness sources loadig your event. Also rriathletes back your training for three to four days Carbouydrate the event your taper.

The combination of eating more Muscle preservation during weightlifting Diabetic neuropathy complications in feet tapering activity appear to boost muscle glycogen stores. How many carbs you need depends on your total Carbhoydrate goal as well as your sport.

For most athletes, 5 to 7 grams of carbohydrate per kilogram of body weight daily is right for general training. Note that 1 kilogram equals 2.

Endurance athletes may need up to 12 grams per kilogram. The day before your event, eat lower fibre foods to ease digestion and make sure your stomach and gut is ready for race day. No new foods and eat only what you know you can tolerate. Eat foods that agree with your stomach.

The fat content should be kept low to keep gut residue low and ease the transit of food through the gut. Low fibre is also desirable so that you can be happy to start your race without concerns about needing the toilet later into the day.

Pay attention to your plate here. Carb load correctly and don't eat too much fat, fibre or protein and make sure you are eating the right carbs. At this point, a little over 70 percent of your calories should be coming from easy-to-digest carbs like white rice and potatoes.

Plan on eating a bigger than normal breakfast and lunch, and fitting in snacks between meals. Here's a sample carbohydrate-loading meal plan for an athlete who weighs pounds 77 kilograms. It's based on 4. You can tweak this simple carbohydrate loading meal plan to suit your own tastes and nutritional needs.

Carbohydrate loading will most likely cause body mass to increase by approximately 2kg. For every extra gram of glycogen stored you will also store 2g of water.

This can be a concern for many athletes, but the potential negatives of setting off slightly heavier are far outweighed by the potential performance benefits. Carbohydrate loading may give you more energy during an endurance event. You may feel less fatigued and see an improvement in your performance after carbohydrate loading.

But carbohydrate loading isn't effective for everyone. Other factors can influence your athletic performance or interfere with the effectiveness of your carbohydrate-loading strategy, including how fit you are, how well you hydrate and how intensely you exercise.

Even with carbohydrate loading, you still may feel muscle fatigue. For men, a carbohydrate-loading diet can increase the levels of glycogen stored in the muscles as much as percent of your normal amount.

Women may need to consume more calories than usual during carbohydrate loading to get the same benefits as men do. Note that most studies on carb loading have been done on men — there is not much data for women.

There is some suggestion that there are certain periods of the menstrual cycle that may limit the effectiveness of carb loading in women. But women should do it anyway.

Despite carbohydrate loading, you still need to replenish your body's energy during endurance events to maintain your blood sugar levels. You can do this by periodically consuming sports drinks, gels, or bars, fruit, or hard or chewy candies during your event at the rate of 30 to 60 grams every hour or two.

And don't forget to eat carbohydrate-rich foods after your endurance event, too, to replenish your glycogen stores. Would like some recipe ideas?

Check out our FREE recipes books. Carbohydrate loading isn't right for every endurance athlete. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes.

You may also need to experiment with different amounts of carbohydrates to find what works best for you. A carbohydrate-loading diet can cause some discomfort or side effects, such as:. Many athletes fail to carb load properly or adequately.

Here are some common issues:. Sample Carb Loading Diet for an IRONMAN. The following diet plan from the AIS is suitable for a 70kg athlete wishing to carb load. John Berardi explains why carbo loading is easier than advertised and offers some simple tricks to help make this common pre-race practice even more effective.

Contact Dr. Berardi for more details. Now you know some nutrition strategies for the week before your race you can plan your week. Do you know how you will fuel your race day? This blog will help you plan your nutrition and hydration during your race and after. Are you still confused about your training taper?

This blog will help you plan your taper. This section will help you appreciate the carbohydrate levels of different foods so you know you are eating the right amount. Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer.

Need a training plan? I have plans on TrainingPeaks, FinalSurge and FinalSurge IRONMAN marketplace:. I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability.

You can use this Macro Calculator for athletes to calculate your needs. If you are interested in training for a triathlon get in touch. Carb loading, also known as glycogen loading, is a strategy used by endurance athletes to maximize glycogen stores in the muscles and liver before a race.

It involves increasing carbohydrate intake in the days leading up to the event to enhance endurance performance. Carbohydrates are the primary fuel source for endurance exercise. By increasing carbohydrate intake before a triathlon event, you can maximize glycogen stores, which can enhance endurance, delay fatigue, and improve overall performance.

It is typically recommended to start carb loading two to three days before the event. This allows enough time for your body to store glycogen effectively. The recommended carbohydrate intake during carb loading is generally around grams per kilogram of body weight per day. For example, if you weigh 70 kilograms, your carbohydrate intake would be between grams per day.

It is important to consume mainly complex carbohydrates, such as whole grains, fruits, vegetables, and legumes. These provide sustained energy and essential nutrients. However, it is also acceptable to include some simple carbohydrates, such as sports drinks, gels, or white bread, to quickly replenish glycogen stores.

While carbohydrates should be the main focus during carb loading, it is still important to maintain a balanced diet.

: Carbohydrate loading for triathletes

What is carb loading?	Nibble at baby carrots and some low-fat tortilla chips. Drink reduced-fat chocolate milk. Wild salmon with two bread rolls and salad containing lettuce, red pepper, chopped apple, chopped walnuts, dried cranberries, asiago cheese and reduced-fat salad dressing. Carb-loading top tip Many triathletes eat only carbs and avoid protein-rich foods the days before their event. BREAKFAST Glass of milk; one plain bagel with two tablespoons of peanut butter, honey and chopped banana. The Triathlon team is made up of vastly experienced athletes, sports journalists, kit reviewers and coaches. In short, what we don't know about multisport frankly isn't worth knowing! Saying that, we love expanding our sporting knowledge and increasing our expertise in this phenomenal sport. For every extra gram of glycogen stored you will also store 2g of water. This can be a concern for many athletes, but the potential negatives of setting off slightly heavier are far outweighed by the potential performance benefits. Carbohydrate loading may give you more energy during an endurance event. You may feel less fatigued and see an improvement in your performance after carbohydrate loading. But carbohydrate loading isn't effective for everyone. Other factors can influence your athletic performance or interfere with the effectiveness of your carbohydrate-loading strategy, including how fit you are, how well you hydrate and how intensely you exercise. Even with carbohydrate loading, you still may feel muscle fatigue. For men, a carbohydrate-loading diet can increase the levels of glycogen stored in the muscles as much as percent of your normal amount. Women may need to consume more calories than usual during carbohydrate loading to get the same benefits as men do. Note that most studies on carb loading have been done on men — there is not much data for women. There is some suggestion that there are certain periods of the menstrual cycle that may limit the effectiveness of carb loading in women. But women should do it anyway. Despite carbohydrate loading, you still need to replenish your body's energy during endurance events to maintain your blood sugar levels. You can do this by periodically consuming sports drinks, gels, or bars, fruit, or hard or chewy candies during your event at the rate of 30 to 60 grams every hour or two. And don't forget to eat carbohydrate-rich foods after your endurance event, too, to replenish your glycogen stores. Would like some recipe ideas? Check out our FREE recipes books. Carbohydrate loading isn't right for every endurance athlete. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes. You may also need to experiment with different amounts of carbohydrates to find what works best for you. A carbohydrate-loading diet can cause some discomfort or side effects, such as:. Many athletes fail to carb load properly or adequately. Here are some common issues:. Sample Carb Loading Diet for an IRONMAN. The following diet plan from the AIS is suitable for a 70kg athlete wishing to carb load. John Berardi explains why carbo loading is easier than advertised and offers some simple tricks to help make this common pre-race practice even more effective. Contact Dr. Berardi for more details. Now you know some nutrition strategies for the week before your race you can plan your week. Do you know how you will fuel your race day? This blog will help you plan your nutrition and hydration during your race and after. Are you still confused about your training taper? This blog will help you plan your taper. This section will help you appreciate the carbohydrate levels of different foods so you know you are eating the right amount. Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer. Need a training plan? I have plans on TrainingPeaks, FinalSurge and FinalSurge IRONMAN marketplace:. I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. You can use this Macro Calculator for athletes to calculate your needs. If you are interested in training for a triathlon get in touch. Carb loading, also known as glycogen loading, is a strategy used by endurance athletes to maximize glycogen stores in the muscles and liver before a race. It involves increasing carbohydrate intake in the days leading up to the event to enhance endurance performance. Carbohydrates are the primary fuel source for endurance exercise. By increasing carbohydrate intake before a triathlon event, you can maximize glycogen stores, which can enhance endurance, delay fatigue, and improve overall performance. It is typically recommended to start carb loading two to three days before the event. This allows enough time for your body to store glycogen effectively. The recommended carbohydrate intake during carb loading is generally around grams per kilogram of body weight per day. For example, if you weigh 70 kilograms, your carbohydrate intake would be between grams per day. It is important to consume mainly complex carbohydrates, such as whole grains, fruits, vegetables, and legumes. These provide sustained energy and essential nutrients. However, it is also acceptable to include some simple carbohydrates, such as sports drinks, gels, or white bread, to quickly replenish glycogen stores. While carbohydrates should be the main focus during carb loading, it is still important to maintain a balanced diet. Moderate protein intake is necessary for muscle repair and recovery, and healthy fats provide essential nutrients. On the day before the race, the athlete performs a very short, extremely high-intensity workout such as a few minutes of sprinting then consumes 12 g of carbohydrate per kilogram of lean mass over the next 24 hours. Carbohydrate ingestion within 2 hours before aerobic exercise triggers elevated levels of insulin in the blood which may dramatically decrease serum glucose levels. This can limit aerobic performance, especially in events lasting longer than 60 minutes. This is known as transient or reactive hypoglycemia , and can be a limiting factor in elite athletes. Individuals susceptible to hypoglycemia are especially at risk for elevated insulin responses and thus will likely suffer from performance-limiting transient hypoglycemia if they do not follow the correct regimen. The composition of carbohydrates in the athlete's diet during carbohydrate loading is as important as their share of the overall caloric regimen. Most dietary carbohydrates consist of varying proportions of two simple sugars, glucose and fructose. Fructose may be metabolized into liver glycogen [ citation needed ] , but it is ineffective at raising muscle glycogen levels which is the objective of carbohydrate loading. The classic carb-loading meal is pasta , whose caloric content is primarily due to starch , a polymer of glucose. Other high-starch meals which include bread , rice , and potatoes are also part of the correct regimen. Contents move to sidebar hide. Article Talk.
The Secrets of Carb Loading for a Triathlon	Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer. Mad Calf Disease Runners, calf strain? Archived from the original on Carbohydrates should be the priority for your meals. Recent Posts. That said
Recent Posts	Eating a high proportion of carbs in the days leading up to an important race can ensure that glycogen stores are topped up, thus providing a triathlete with the maximum available fuel for the upcoming hard effort. For races lasting less than about 75 minutes, the glycogen stored in your body in a typical, non-loaded state is more than enough for the length of the run. For most triathletes, this equates to doing a 5K, 10K or maybe even 15K run. In fact, carbo-loading may actually hinder your performance as you may feel bloated due to the additional water retained as part of the glycogen building process. Additionally, you may experience modest weight gain. Neither of which is ideal for running fast over short distances. Those who are training 75 minutes or more however —think long course tris or even running races—would be well advised to consider adding extra carbs to their diet. Carb loading will also help with triathlons, distance bike races, and any other sport that requires significant endurance. The image most people have of carb loading is a big bowl of spaghetti the night before a race. Start carb loading between three and six days in advance of your event. Aim for about five grams of carbs per pound of body weight. Just shift your macro ratios. Choose healthier carbs. Instead, choose potatoes, sweet potatoes, rice, pasta, bread, and whole grains. Stay off the scale. The combination of less training and water retention from carb loading might make you put on a few pounds. Try to avoid weighing yourself during this time. The extra weight will come off soon enough as you resume your normal diet and running schedule. Try race gels or blocks and an electrolyte drink with carbohydrates. Re-fuel about 60 to 90 minutes into a race and then every 30 minutes to keep your body going. Learn from the bad experiences of other runners and avoid these common pitfalls:. The spaghetti dinner. You cannot replenish your muscle glycogen stores with one meal. Overdoing it. Eating too much food before a race is unnecessary and potentially damaging. That one big meal the night before might make you feel sick the next day. Instead of binging, spread your carbohydrate intake out over several days and throughout the day before the race. Your dinner should be normal for you. Rich foods. Also avoid foods to rich in fiber the day before the race. Like fatty foods, fiber can upset your stomach. Choose white pasta, rice, or bread and enjoy the simple carbs. Bananas are also good for carb loading and have less fiber than other fruits. If you exercise intensely for more than 90 minutes, your muscles may run out of glycogen. At that point, fatigue might set in, and your performance may suffer. But with carbohydrate loading, you may be able to store more energy in your muscles. This may give you the stamina to make it through longer endurance events. But you'll still need to consume some energy sources during your event. Also scale back your training for three to four days before the event your taper. The combination of eating more carbohydrates and tapering activity appear to boost muscle glycogen stores. How many carbs you need depends on your total calorie goal as well as your sport. For most athletes, 5 to 7 grams of carbohydrate per kilogram of body weight daily is right for general training. Note that 1 kilogram equals 2. Endurance athletes may need up to 12 grams per kilogram. The day before your event, eat lower fibre foods to ease digestion and make sure your stomach and gut is ready for race day. No new foods and eat only what you know you can tolerate. Eat foods that agree with your stomach. The fat content should be kept low to keep gut residue low and ease the transit of food through the gut. Low fibre is also desirable so that you can be happy to start your race without concerns about needing the toilet later into the day. Pay attention to your plate here. Carb load correctly and don't eat too much fat, fibre or protein and make sure you are eating the right carbs. At this point, a little over 70 percent of your calories should be coming from easy-to-digest carbs like white rice and potatoes. Plan on eating a bigger than normal breakfast and lunch, and fitting in snacks between meals. Here's a sample carbohydrate-loading meal plan for an athlete who weighs pounds 77 kilograms. It's based on 4. You can tweak this simple carbohydrate loading meal plan to suit your own tastes and nutritional needs. Carbohydrate loading will most likely cause body mass to increase by approximately 2kg. For every extra gram of glycogen stored you will also store 2g of water. This can be a concern for many athletes, but the potential negatives of setting off slightly heavier are far outweighed by the potential performance benefits. Carbohydrate loading may give you more energy during an endurance event. You may feel less fatigued and see an improvement in your performance after carbohydrate loading. But carbohydrate loading isn't effective for everyone. Other factors can influence your athletic performance or interfere with the effectiveness of your carbohydrate-loading strategy, including how fit you are, how well you hydrate and how intensely you exercise. Even with carbohydrate loading, you still may feel muscle fatigue. For men, a carbohydrate-loading diet can increase the levels of glycogen stored in the muscles as much as percent of your normal amount. Women may need to consume more calories than usual during carbohydrate loading to get the same benefits as men do. Note that most studies on carb loading have been done on men — there is not much data for women. There is some suggestion that there are certain periods of the menstrual cycle that may limit the effectiveness of carb loading in women. But women should do it anyway. Despite carbohydrate loading, you still need to replenish your body's energy during endurance events to maintain your blood sugar levels. You can do this by periodically consuming sports drinks, gels, or bars, fruit, or hard or chewy candies during your event at the rate of 30 to 60 grams every hour or two. And don't forget to eat carbohydrate-rich foods after your endurance event, too, to replenish your glycogen stores. Would like some recipe ideas? Check out our FREE recipes books. Carbohydrate loading isn't right for every endurance athlete. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes. You may also need to experiment with different amounts of carbohydrates to find what works best for you. A carbohydrate-loading diet can cause some discomfort or side effects, such as:. Many athletes fail to carb load properly or adequately. Here are some common issues:. Sample Carb Loading Diet for an IRONMAN. The following diet plan from the AIS is suitable for a 70kg athlete wishing to carb load. John Berardi explains why carbo loading is easier than advertised and offers some simple tricks to help make this common pre-race practice even more effective. Contact Dr. Berardi for more details. Now you know some nutrition strategies for the week before your race you can plan your week.

Video

Rob Gray - How many days of carbo loading prior to a triathlon? In the days leading up Cranberry marinades and sauces a race, I'll laoding extra triathletss, rice and Muscle preservation during weightlifting to my meals. Lozding non-sporting friends triathleges this form Advocating for cardiovascular wellness feasting is a result of my previous student lifestyle where it's vital to make the most of every feeding opportunity at all-you-can-eat buffets, but fellow endurance athletes will recognise the tell-tale signs of carbohydrate-loading. Carb-loading is a well-known tactic used by endurance athletes. You probably know you should do it and, for the most part, why. But do you know how to carb-load effectively ahead of an endurance event? your exogenous carbohydrate during your event.

Carbohydrate loading for triathletes -

On the day before the race, the athlete performs a very short, extremely high-intensity workout such as a few minutes of sprinting then consumes 12 g of carbohydrate per kilogram of lean mass over the next 24 hours. Carbohydrate ingestion within 2 hours before aerobic exercise triggers elevated levels of insulin in the blood which may dramatically decrease serum glucose levels.

This can limit aerobic performance, especially in events lasting longer than 60 minutes. This is known as transient or reactive hypoglycemia , and can be a limiting factor in elite athletes. Individuals susceptible to hypoglycemia are especially at risk for elevated insulin responses and thus will likely suffer from performance-limiting transient hypoglycemia if they do not follow the correct regimen.

The composition of carbohydrates in the athlete's diet during carbohydrate loading is as important as their share of the overall caloric regimen. Most dietary carbohydrates consist of varying proportions of two simple sugars, glucose and fructose.

Fructose may be metabolized into liver glycogen [ citation needed ] , but it is ineffective at raising muscle glycogen levels which is the objective of carbohydrate loading.

The classic carb-loading meal is pasta , whose caloric content is primarily due to starch , a polymer of glucose.

Other high-starch meals which include bread , rice , and potatoes are also part of the correct regimen. Contents move to sidebar hide. Article Talk.

Read Edit View history. Tools Tools. What links here Related changes Upload file Special pages Permanent link Page information Cite this page Get shortened URL Download QR code Wikidata item. Download as PDF Printable version.

Dietic strategy in preparation for athletic endurance events. Mayo Clinic. Retrieved 30 April Through the stem. Not through the stem. Why is this relevant? I don't intend to ever buy a road or gravel bike. View Results.

Triathlon Forum Back To Forum Print Thread. Login required to started new threads Login required to post replies. What to eat for carboloading? Quote Reply. Post 1 of 31 views. Next week i will line up at my first Ironman. What do you recommend for carboloading? What offers a lot of carbohydrates and at the same time is easy to digest?

Re: What to eat for carboloading? Post 2 of 31 views. TriMichael01 wrote:. Post 3 of 31 views. Triingtotrain wrote:. Post 4 of 31 views. Ideally you experiment during training blocks, but this is what I do: - 2 days out: short hard workout, at least 15 min warm up then 3 mins at vo2max effort.

Followed by approx 50g carbs per hour, high glycemic index foods you actually want the insulin response, because it's a storage hormone. Typically I am eating a lot of white rice because of its simplicity.

But also pretzels, bread etc. note that despite living in Boulder I am highly gluten tolerant, for which they almost revoked my resident status.

Typically breakfast of oatmeal, pancakes or both. Lunch pasta or pizza and then lighter meals after lunch. If I eat too heavily then it affects my sleep negatively. How I calculate Ironman race fueling Strength Training for Athletes.

Post 5 of 31 views. big dinner for me is the friday night before a sunday race. I've tried the pastas and potatoes for carb loading but found rice to be the best for my stomach and how I feel.

huge serving of chicken fried rice is my go-to order. the world's still turning? H8to wrk. Post 6 of 31 views. I never eat fast food, but I always have my best workouts after a couple late night McDonalds burgers.

Post 7 of 31 views. That table is pretty solid. Carb needs 4, 5, 6 days out might be a little low, depending on training demands those days. Of course, carb needs always also depend on training demand, so if it's a bit of a "train-through" race, you might benefit from a LOT more all around.

That said if this is for an IM, not many folks are treating that like "train through" event. I'm certainly not! Post 8 of 31 views.

Rice, rice with soy sauce, rice with salt, rice with maple syrup, and rice with hot sauce. Post 9 of 31 views. DrAlexHarrison wrote:. Post 10 of 31 views. I just eat more heavily on carbs the days leading in like others noted, lots of rice.

Dinner the night before races is always a cheese burger, like a real and proper burger with good bun and cheese. For some reason that has never let me down as a pre race meal. I do not do triathlons, but plenty of XCO, XCM Cross and road races.

My wife has adopted this meal as a pre race for running as well. Pactimo brand ambassador, ask me about promo codes. Post 11 of 31 views. Offshoot question That is something I've struggled with if all of a sudden I'm eating less fiber Post 12 of 31 views.

Oatmeal and coffee for breakfast prevents that Post 13 of 31 views. Fat Pelican. Post 14 of 31 views. We travel with boil in bag rice or pre-made rice for endurance races.

I like my white rice with sugar and milk or brown sugar and milk. Always brown sugar and rice with milk for breakfast. Post 15 of 31 views. Is this chart geared towards a specific race distance?

Post 16 of 31 views. I had it from my IM notes, but have used it as a rough guide for a Post 17 of 31 views. ever tried with cinnamon on top?

com Reproduction trlathletes material from Advocating for cardiovascular wellness Slowtwitch. com page without written permission is strictly prohibited. Swim Bike Run. com Login. Search menu. This forum This category All forums Knowledge Base Advanced Search. Twitter Vimeo Facebook Youtube This forum This category All Forum Knowledge Base Advanced Search.