Triathlon Nutrition Plan Part 1: BIGGEST race day MISTAKES triathletes make


– Hey what’s up triathlon trainiacs? Triathlon Taren here with your daily triathlon video helping
you race like a pro, And basically just be a
better version of yourself through the magic of triathlon. Today we’re going to do the
first of a four part series, and over the next four days, what we’re gonna be going through is figuring out how to dial-in your ideal race nutrition. Now over the course of these four videos and an accompanying email guide you’re gonna be able to figure out what nutrition you should be taking. How many calories you need to be taking. What the schedule is that you need to be taking that
nutrition in during a race, and how you can customize a lot of those kind of general guidelines
to your specific digestive requirements
and your specific race. And today we’re gonna be talking about the five most common nutrition mistakes that new or even very
experienced triathletes make when they are approaching and figuring out their
ideal race nutrition. And the first one is something that I was extremely guilty of for
probably the first three years that I was doing triathlon, and that’s making the
base of your nutrition a really strong electrolyte
drink, typically Gatorade. Now this has been phased
out over the last few years. Even Gatorade itself is
kinda taking the strength and the amount of carbs and
electrolytes in their drink. The amount of sugar down quite a bit making it a lot less syrupy, but historically Gatorade
has been the big player in sports nutrition drinks. But there’ve been a few problems that have been figured out with Gatorade. Number one is that because
it’s so syrupy and sweet you have a lot of taste fatigue. When you start getting in to longer races, Olympic distance
triathlons, half Iron Mans, Full Iron Mans and you’re taking something that is that strong into
your mouth constantly it’s gonna stop tasting very good a few hours in and you’re not gonna be as incentivized to drink it, and that’s gonna be a problem because you’re not gonna wanna drink it you’re not going to drink it. You’re gonna be lacking a lot of calories, a lot of electrolytes and it’s gonna throw your entire nutrition plan off. But it’s too much. It’s too strong. There’s too much carbs, too much sugar, too much electrolytes
coming in all at one time and our body has to figure
out how to digest it, and it ends up not digesting it too well because it is too much
and when we’re in a race we don’t have a lot of
blood in our stomach to digest things. It’s in our extremities,
our arms, our legs, and having that really syrupy
Gatorade to work through, it doesn’t end up working through so it tends to slosh around a lot and you get rot gut. That’s not a technical
term, but get a rotted gut. The second most common mistake
is very similar to that, and that’s loading up
on gels, chews, bars, just taking too much in a race and what ends up happening is like I said, because you don’t have a lot
of blood in your stomach, when you start overloading
your entire digestive system which isn’t functioning at it’s peak with too much liquids, fluids, gels, it ends up not being able
to flush that through and you’ll often have people,
a good friend of mine once, actually throwing up
during a race even though he needed the calories
and the electrolytes. But just because his stomach
couldn’t work it through he wasn’t able to digest
it and the stomach said, you know what? Everyone out of here. The third most common mistake
that new triathletes make is not racing or training the same way. They’re not racing with
the same nutrition strategy that they used in training, and they’re not training with their ideal race strategy for nutrition in mind. And you should be training basically the exact same way that
you intend on racing. In the couple of months
leading into a race your intensity should get very similar to your race intensities and while you’re doing that you should be
taking on the nutrition that you’re ideally going
to take on during a race. So that by the time you get to a race you know exactly what’s going to happen, and what I see happening
more often than not, is people get to a race and they’re like, well I’m at a race now better pull out the gels and they have a absolutely explosive time from both ends. The fourth very common nutrition mistake that I see a lot of triathletes making is the exact opposite of those first few. And it relates to what they put in their bottles for hydration. And I see a lot of triathletes thinking that water is enough. Water is good and I
would certainly recommend it for certain instances where you’re somebody who has a really
really sensitive stomach, but for the vast majority of people, water isn’t what you need
because you have to have electrolytes coming into your system when you’re sweating so many out. When you end up loading
up on water without a proper amount of electrolytes
coming in the ratio between electrolytes in your bloodstream to fluid and hydration in your bloodstream ends up going out of whack
and it’s called Hypernatremia, so it’s almost like water
poisoning that you can do. You can become over hydrated
because that ratio is off. So don’t just take water on the course because you might end up
in even a worse situation than if you had taken nothing at all. And then the fifth most common problem, and frankly even pro triathletes
are very guilty of this, it’s not having a set
schedule for when they’re going to take on their
fluids and their calories. And a lot of people will
come into a triathlon thinking that they’re just
gonna kinda feel it out. They’re gonna let their body
tell them when they’re thirsty, when they’re hungry, when
they feel like they need a little pick-me-up. The down side to that is by the time you feel like you need that
pick-me-up, it’s too late. And it’s almost impossible
to catch up once you’re dehydrated, once you’re bonking, once you already feel hungry. You would have to put in so many calories all at once to stop those signals that your brain is giving you. That you’re never gonna
be able to catch up and you’re just gonna be
on this downward slide. Now I make it sound very
complicated I’m sure, but like I say through
the course of that guide which you can download at
triathlontaren.com/triathlonnutritionguide. You just put in your email address and over the course of
four days, for free, you are going to be walked
through start to finish, figuring out an exact nutrition plan that will work for your specific race, your specific weight, your specific time, and we’re gonna give you guidelines on how you can change that depending on your specific digestive issues and what types of races you are going into. I think it’s smashing. So there you go triathlon trainiacs. If you aren’t yet subscribed
and you wanna make sure that you don’t miss future
videos in this series, hit that subscribe button below, and hit the notification belL. If you wanna see part two, three, four, once they’re all out they
will be linked right here and if you wanna go on a bit
of a binge watching spree and see some good Triathlon Taren stuff, specifically from Iron Man Kona, check it out here. It’s one of our favorite videos. I’ll see you tomorrow in part two.