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New to triathlon training and confused about carbs!
Going very low carb and doing endurance training isn't a good combination. Fortunately, there are plenty of good primal carbohydrate options. I am a huge of fan sweet potatoes and berries and I add fruit to my diet during the warmer more active months of the year.
I don't know, I can go for a while and have quite a bit of energy remaining on a low carb, but still high calorie/high fat diet. I dont do it often, as I think it is counterproductive to good health, especially being that I am now 39, but when I do, I feel just fine.
I would suggest focusing on interval sprint training equally as much as endurance training. Also, you will never need to actually go at a triathlon distance in order to be sufficiently ready to perform well in a triathlon. I knew a guy that did 3 olympic length triathlons a year, all he did was Bikram yoga.
Vega and Hammer make a good fuel gels for during race energy needs. I don't believe a sprint or even an olympic length should require any food source of energy during the race, not at least if you have done everything properly before hand. I ran a few olympic lengths back in the day( I actually should have tried to pursue a career as a professional triathlete), and I was just fine without an energy gel or any other type of fuel/electrolyte replacement. It was almost as if my body rejected these things the one or two times I tried to consume them during a race, including gatoraide(which I usually loved drinking back then, but during the race consumption of even just one drink made me want to puke).
[QUOTE=jakey;807126]hi, disclaimer - i don't do triathlons, nor do i think they're a particularly healthy form of exercise.QUOTE]
Sometimes, especially when you are young, it's fun to be a little crazy and do things that are fun regardless of whether they are particularly healthy-i.e. getting drunk with friends, smoking a little pot here and there, engaging in risk taking behavior of all kinds, and running triathlons.
It is entirely possible to do very well in a race just doing a good rigorous form of yoga. I remember when I went on a climb of katadhan and several other ranges, and all I did before doing them was do my yoga practice. The boys (DH and his best friend) were like "you're going to be SORE!" and all kinds of stuff. But I was fine -- no problems with my feet, my legs, no tiredness, it was easy. Enjoyed it.
I just liked the training. And if you like that, then you do that and no worries.
But all of my trainings were sprint-based. Meaning, instead of doing a long, slow swim in the pool, I did sprints of various distances with shortened rest periods in between. Instead of doing long rides, I mostly did hills (which functions like intervals). For running, I'd do an occasional long-slow (for my distance), but mostly focused on speed intervals.
It worked nicely. Kept training times down (i had a lot to do between law school, working part time, family life, commuting, etc) and created nice fitness.
Best time to ensure your muscles are utilizing carbs is directly after a workout. Carbs are driven into the muscles rapidly when consumed at that time. This would be a good time for a banana or your dried fruit and a quick-digesting protein ( I use whey powder)
Sweet potatoes, taro root and cassava root are great primal carb sources too. I have athletes I coach who are doing Ironman triathlons and running crazy long distances and they all eat lots of sweet potatoes, We shoot for 150-180g/day of carbs on training days, 100g on off days. Many have added white rice back into the mix and have seen no real down side. Lara bars are a good packaged source of calories. You can keto-adapt to a point. For more on the subject you might try reading about Metabolic Efficiency. Bob Seebohar (US olympic tri team nutritionist) is an advocate of a high fat diet for athletes. Studies have show that the refeeding window is a bit of a misnomer, all the the benefits are only realized if you are doing another workout later in the day. If you can't refuel for a couple of hours its not that big of a deal. Short distance racing requires very high intensity, practice it.