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  • Pre Race and Race Day Nutrition

    With race season (Olympic and 70.3 distance triathlons) fast approaching, I have started to think about my pre race meals. I have been following the PB since January of this year and definitely plan on continuing to do so. However, my pre race meal of chicken pad thai for dinner with a peanut butter bagel for breakfast probably wonít sit too well with the stomach these days.

    I was thinking about a big salad with chicken and sweet yam the night before. For the morning of race day, I would eat another yam with eggs and avocado.

    What have other people done in the past for their pre race meals? Also, since I donít really want to eat PowerBars anymore during the 70.3 race, what have people done for calorie intake during the race?
    Thanks!!

  • #2
    I don't run that long, but I like larabars & dates for when I run 10+ miles. Also I love 50/50 coconut water & regular water mixed. Loaded with plenty of potassium & electrolytes.
    --Trish (Bork)
    TROPICAL TRADITIONS REFERRAL # 7625207
    http://pregnantdiabetic.blogspot.com
    FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

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    • #3
      for my short xc mtb races (< 2hrs), if i can, ie race is close to home, i eat 3 scrambled eggs w/ spinach & mushroom & maybe a small bit of mild breakfast sausage. And coffee. I eat that about 3 hrs before the race.

      Your pre-race breakfast sounds good to me. I might try something like that for "away" races where i can't cook the day of. Just bring pre-cooked sweet potato, boiled eggs and avocado. thanks for that idea!

      Your pre-race meal sounds good except i would have steak instead of chicken, but that's just my preference.

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      • #4
        A salad the night before the race may cause some GI issues. I don't know about you, but if I eat "roughage" the night before a race, at about mile 8 of the run I feel like I'm gonna crap my pants. Sorry if that is TMI, but Triathletes can talk about GI distress whenever, wherever.

        I trained for Ironman while primal, and my pre-race dinners usually leaned toward a more easily digestible meat/potato combination. Morning of, usually larabars and/or bananas & melon and/or a sweet potato, and hardboiled eggs. During races I do use the Infinit product as I can't seem to chew & swallow solid food on the bike. While not primal at all, it works for me, and then back to primal after the race.

        Good luck!

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        • #5
          My husband has a half-marathon this Saturday, his first since we went primal, and he is nervous about his pre- and post-race nutrition. I'm thinking to try and carb load him on sweet potatoes the night before, and avocado and egg day of? I'm really not sure what we should do.

          Help?

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          • #6
            I ran/walked a marathon last Sunday. Didn't even really want to eat as I normally go 12-14 hours between dinner and next days meal, and the race started at 6 am. I had coffee and ate a whole avocado about 2 hours before, and ate a larabar about 1 hour before. I felt well- fueled and calm tummy.

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            • #7
              So I had my first Olympic distance tri of the year, Columbia Tri with a time of 2:21:09, this past Sunday. Loaded up on two large salads on Saturday with a sweet yam for some carbs. The morning of, I went with a FRS energy drink (not primal but it gets me going and its not as potent as a coffee), 4 over hard eggs and another sweet yam. When I got to the race site, I definitely hit the porta pot lines a couple of times before my wave went off. I felt like had to go a few more than usual which is much better than having to go but not able to before the starting gun goes off. However, I want to work on some type of balance so I think I'll try to lay low on the big salads the day before. My energy levels felt great throughout the race though. So I know part of the routine is working. Maybe just stick to a decent salad for lunch, meat/yam for dinner. Same breakfast, eggs/yam/energy drink on race day. Next race is a 70.3 on June 10th. So I'll have another opportunity to perfect my pre-race routine.

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              • #8
                For events lasting 5-7 hours, have y'all been able to successfully avoid having to do a 'traditional' carbo-loading in the days before the race? Thanks.

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                • #9
                  I'll report on my results after my race on June 10th. Doing a 70.3 IM, hoping to break 5 hours. But I don't plan on eating any pasta or rice. Sweet potato or yam for my carbs and then I'll eat some type of meat.

                  Originally posted by Ounce View Post
                  For events lasting 5-7 hours, have y'all been able to successfully avoid having to do a 'traditional' carbo-loading in the days before the race? Thanks.

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                  • #10
                    Carbo-loading is kind of a myth. Your muscles can't hold onto more glycogen then they can normally hold just 'cause you ate a mountain of pasta, ya know? Just eat normally, with some intentional carb/starch included in the days beofre the race and you will be fine.

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                    • #11
                      So for dinner I had chicken, a salad and mashed potatoes. Breakfast was reallly really weak. I did a race that I had to travel to, so I had to rely on corporate restaurants and gas stations for snacks. I wasn't able to find an appetizing place for breakfast which was just poor planning on my part. I ended up eating a couple handfuls of mixed nuts and dried fruit. Definitely not my idea of and ideal breakfast but it satisfied my hunger for before the race.

                      The race was an IM 70.3 event. The course is super flat, which is fun for speed. But it was a toasty day with the temperature in the upper 80s. Combine that with a course that provides no shade and you get a pretty brutal race day. I managed to pull a pretty decent swim and bike leg. Coming off of the bike I was feeling really good and averaging 7:30s for the first 4 miles of the run. Then I hit a wall. I ran out of my personal supply for nutrition. No electrolyte pills or gels. The race support provided plenty of water and gatorade but only had bananas, cookies, fig newtons and pretzels for food. After mile 6 my average crawled to a 8:18. I managed to jog it out until about mile 11 when I had terrible cramps in my quads and calfs. For the last 2 miles I had a to walk/run and ended up finishing with a 9:21 pace overall.

                      0:37:05 (swim) 1:55 min/100 (pace) 0:02:15 (T1) 2:32:35 (bike) 22.02 mph (pace) 0:02:17 (T2) 2:02:38(run) 5:16:50 (finish time)

                      My goal was to break 5 hours but the run just dominated me. Anyway, I don't know if I can blame my performance on my crappy breakfast, lack of training or lack of nutrition intake on the course. Probably a combination of all 3. But I learned that I need to do a better job of planning ahead for meals when traveling and never rely on race support to provide nutrition.

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                      • #12
                        Pretty timely post for me:

                        MDA Post from June 14, 2012

                        Comment


                        • #13
                          Originally posted by TriCiCi View Post
                          Carbo-loading is kind of a myth. Your muscles can't hold onto more glycogen then they can normally hold just 'cause you ate a mountain of pasta, ya know? Just eat normally, with some intentional carb/starch included in the days beofre the race and you will be fine.
                          For people that are still getting a lot of their calories from carbs during training, I can't agree that carbo-loading is a myth. I'm not trying to pick a fight or anything of the sort, just conversating about it. I know what happens to me when I don't eat enough carbs prior to a marathon or a long run. I get cramps. And where I get the cramps is not in a massageable location. But it's painful for 2 or 3 minutes, until it subsides. There is a mid-range where 'intentional carb/starch' consumption and carbo-loading meet. So since that one marathon where I DNF'd, I've never under-carbed for a race or a long run and I've never had cramps since then, either.

                          This training cycle, I'm tinkering with the notion of running long runs in ketosis. Last week, I ran a 13 mile long run in ketosis. So, I'm going to continue doing that to see what happens. I know I can always go back to a carbo-loading method, if this doesn't play out.

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                          • #14
                            Originally posted by bdfink View Post
                            So for dinner I had chicken, a salad and mashed potatoes. Breakfast was reallly really weak. I did a race that I had to travel to, so I had to rely on corporate restaurants and gas stations for snacks. I wasn't able to find an appetizing place for breakfast which was just poor planning on my part. I ended up eating a couple handfuls of mixed nuts and dried fruit. Definitely not my idea of and ideal breakfast but it satisfied my hunger for before the race.

                            The race was an IM 70.3 event. The course is super flat, which is fun for speed. But it was a toasty day with the temperature in the upper 80s. Combine that with a course that provides no shade and you get a pretty brutal race day. I managed to pull a pretty decent swim and bike leg. Coming off of the bike I was feeling really good and averaging 7:30s for the first 4 miles of the run. Then I hit a wall. I ran out of my personal supply for nutrition. No electrolyte pills or gels. The race support provided plenty of water and gatorade but only had bananas, cookies, fig newtons and pretzels for food. After mile 6 my average crawled to a 8:18. I managed to jog it out until about mile 11 when I had terrible cramps in my quads and calfs. For the last 2 miles I had a to walk/run and ended up finishing with a 9:21 pace overall.

                            0:37:05 (swim) 1:55 min/100 (pace) 0:02:15 (T1) 2:32:35 (bike) 22.02 mph (pace) 0:02:17 (T2) 2:02:38(run) 5:16:50 (finish time)

                            My goal was to break 5 hours but the run just dominated me. Anyway, I don't know if I can blame my performance on my crappy breakfast, lack of training or lack of nutrition intake on the course. Probably a combination of all 3. But I learned that I need to do a better job of planning ahead for meals when traveling and never rely on race support to provide nutrition.
                            Thanks for the report. So, how did you fuel for the IM before leaving DC? I don't know the usual carbo-loading for a triathlon (either full or half) for carb-based diets. If you're ketone based fuel for your half IM, please let me know what you ate. Thanks.

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                            • #15
                              Originally posted by Ounce View Post
                              Thanks for the report. So, how did you fuel for the IM before leaving DC? I don't know the usual carbo-loading for a triathlon (either full or half) for carb-based diets. If you're ketone based fuel for your half IM, please let me know what you ate. Thanks.
                              The race was on Sunday morning, so I'll describe what I ate Friday and Saturday.

                              Friday:
                              Breakfast - 4 eggs over medium
                              Lunch - Salad with chicken, mushrooms, olives, red bell peppers and onions
                              Snack - A handful of trail mix - almonds, cashews, sesame seeds, dried blueberries and cranberries
                              Dinner - Salad with kale, olives, mozzarella cheese, avocado, grape tomatoes and cucumbers. Main course was a Grass fed NY Strip with a sweet potato. Also had a handful of fruit with a serving of fage yogurt

                              Saturday
                              Breakfast - Omelet with kale, mushrooms and onions. I had left over steak from dinner as well
                              Snack - Trail mix and naked fruit juice
                              Dinner - Crappy meal at Uno's. Avocado and citrus side salad. Main meal was grilled chicken, mashed potatoes and steamed vegetables

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