Nutrition is an important part of your triathlon training schedule. It ensures that your body has the strength and perseverance that it so badly needs during the triathlon. A diet is easy to put together and has a huge impact on your end result. In this article I share several tips for a triathlon diet and describe my eating habits before and during the race.
My daily triathlon diet
It is not necessary for triathletes to integrate a special diet into your training schedule. Of course, it is important to eat healthy and stay hydrated. I prefer to eat (and almost always) fresh, so no packages, microwave meals etc. Furthermore (very) a lot of vegetables (stir fry or steaming), some fish or meat (rarely), eggs or vegetarian. In terms of carbohydrates: especially in the morning in the form of oatmeal (overnight oats … 😉) supplemented with lineseed, fruit and cinnamon, during lunch in the form of legumes or (vegetarian) pasta and at dinner only vegetables and a protein source. Furthermore, some raw (unsalted) nuts and/or bananas spread throughout the day.
Before and during the triathlon
I always make sure that I get up some hours in advance of the race. I eat my breakfast 2.5 to 3 hours before the triathlon. Depending on the length of the race (1/8, ¼ or longer) I eat another banana about 30 minutes before the start and 10 minutes in advance a Hammereurope gel. On the bike I use Hammer Perpetuem, again depending on the race length. At shorter distances more diluted than at the longer distances. In T2 I often eat 1 or 2 morsels of banana and then during the run up to 10k nothing more. Then I only take water at the service stations. At the longer distances I take a Hammer gel every 20 minutes.
Make sure that you test the food you use during your (long)triatlons, so that you know how your body reacts to it. Start at an early stage already so that you are able to switch brands, if necessary. Furthermore, food/drink is personal in terms of quantities. We can test all of this during your training program and from there make a nutrition plan for “race day”.
Tips for your triathlon diet
Make sure you have enough food and drinks with you during the triathlon. Water is distributed in the care posts, but you really need food (bananas, gels) during a long traitlon. Also make sure that you know what kind of food works for you. Do not forget to eat during T2. Logically this is the easiest part to eat, make use of it!
It can also be useful to eat a meal with lots of carbohydrates two nights before the game. This ensures that the carbohydrates are slowly broken down and continue to give energy for a long time. In addition, you will have no trouble falling asleep the night before the race.
Finally, it is important to make a diet plan for your triathlon diet and to stick to it. This means that it is not only the weeks before the triathlon, but that you pay attention to your diet throughout the year. General health is the basis of endurance sport!
A triatlon coach for your diet
Curious to find out what a certified triathlon coach can do for you? Do you want to improve your triathlon results? Feel like chancing your triathlon diet? Request information without any obligation, questions are free! By clicking on an INFO button in the price tables you reach the contact form.
- An introductory meeting (face to face, or via facetime/ skype) – one-off additional cost of 25 euro.
- From this, a personal schedule is developed for you.
- The schedule will be shared via your (free) Training Peaks account
- This package does not include feedback on your progress
- An introductory meeting (face to face, or via facetime/skype) – one-off additional cost of 25 euro.
- This schedule is then evaluated weekly by me on the basis of your results, and will be altered where necessary.
- Your schedule will be shared via your (free) Training Peaks account.
- You can also do ‘field tests’ every 4 to 6 weeks, where we will assess your progress and add to the schedule where needed.
Both packages are available to be booked as 20 week plans, with the prices being € 205,- and € 275,- respectively.