Basic Nutrition and Pacing Strategies for Your First Sprint Triathlon
Nutrition
Breakfast 3 hours prior to race start – 60-80g of carbs and 16-20oz fluids
1 gel with 4-6oz water 5 minutes prior to swim
1 bottle of sports drink on the bike (~200 calories)
1 gel with 10-15 minutes to go on the bike (or in T2)
Water or Gatorade at every aid station on the run - take something!
Heart Rate Monitor
Wear it so you can see the numbers later - good information for you, and information can be compared to races later in the season.Race Strategy for a Beginner Racer
Swim:Don’t set yourself up front in the star unless you are a very strong swimmer. You may end up swimming a slightly longer distance by starting off to the side or in back but it may well be faster to avoid the congestion in the middle of the pack. Ease into the swim, get into your flow and your own rhythm. Comfortable breathing is critical so stay relaxed and don’t worry what everyone else is doing. It’s easy to get caught up in the excitement and go out too hard…it happens to everyone. Maintain good form and establish a steady pace, back off last 50-100m, and ease into the end of swim. You should be mentally preparing for your transition.
Bike: Start out in a gear you can comfortably maintain at around 90rpms (no bouncing in the seat). Go out spinning easy (warm-up) for 2-3 miles. Once you feel your breathing is more regulated and you are settled in, you can start to push the pace a bit to a steady effort. After 4-5 miles, you can begin to increase the intensity – not all out, just enough to get your HR up and feel like you are working. Hold this moderate steady effort but be sure not to ride so hard that your legs are getting significantly fatigued…you still need to run! Don’t forget to take in your sports drink and/or gels. Again, ease off near the end and begin to mentally prepare for your next transition.
Run: Run easy out of Transition 2 (T2) and be sure to have some water. Slow down and get your HR under control - ease into the run. Ideally, you want to run the second half faster, so begin to pick up the pace gradually, check your splits/effort the first mile, and if you feel comfortable then pick up the pace. At the halfway mark, it’s time to start building intensity…you’re almost there! If you paced the race right, here is where you can make up a lot of ground and just go by people like they are standing still. It's only a short period of time so push for all you are worth. Be sure to take water or sports drink at every aid station.
Most importantly – HAVE FUN!!!
