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Nutrition for a sprint?
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 2014-04-04 8:16 PM |
 274  |  Subject: Nutrition for a sprint?I have a sprint next Sunday - 9 days. I think Ive seen here that nothing is needed. Im thinking that Water is fine. Its in FL - so it will be about 80 or so at race time (projected to be 75 right now). -maybe a sport drink diluted in one of my waters? curious if I should plan anything near the end of the bike or just roll with it? Im not competitive, just looking to finish. Edited by Clarkey77 2014-04-04 8:16 PM |
| 2014-04-04 8:31 PM in reply to: Clarkey77 |
1055 | Subject: RE: Nutrition for a sprint? Maybe half a bottle of water on the bike. Personally, I remove both water cages and maybe hit up a water station on the run. |
| 2014-04-04 9:48 PM in reply to: #4976910 |
Member 119 Ledyard, CT | Subject: RE: Nutrition for a sprint? I bring a bottle of water on the bike but don't drink that much of it. I like to have it just in case. Just make sure you have a good breakfast. Most important of all..have fun!! |
| 2014-04-05 7:10 AM in reply to: MikeyP4 |
Master 8247  Eugene, Oregon Bronze member | Subject: RE: Nutrition for a sprint? Most of my races are in Singapore or Vietnam so probably similar conditions to Florida, if not hotter. I don't normally take in any calories during a sprint, just some sports drink (electrolyte tab dissolved in water). Some people use a drink with sugar to get in a few calories on the bike. I probably drink about half of a 750 ml bottle, at most. Recently got an aerobottle (attaches to your aerobars so you don't have to come out of aero position to drink) mainly with sprints in mind. Then maybe grab a drink on the run--I'm usually more focused on pouring water/squeezing sponges over me to cool off than getting any down. It takes me about 1:15 for a sprint and I'm pretty lightweight--a slower or bigger athlete might benefit from a few more calories in the form of sports drink, but no need for more than that. |
| 2014-04-05 7:13 AM in reply to: 0 |
Pro 6011 Camp Hill, Pennsylvania | Subject: RE: Nutrition for a sprint? Nutrition and hydration needs are generally dependent on the individual, weather conditions, and the length of the event. How long do you expect the race to take you? Have you completed training sessions of similar length, and if so, what did you consume during training, and how did you feel? ETA: Most people don't need anything at all if they're finishing in 1:15, but may feel best with a sip of water or sports drink. If you're going to be out there for 2:30, then it's a different situation.
Edited by TriMyBest 2014-04-05 7:15 AM |
 2014-04-05 7:39 AM in reply to: Clarkey77 |
| Subject: ... This user's post has been ignored. |
| 2014-04-05 8:20 AM in reply to: tkos |
| Expert 2098 Ontario Canada | Subject: RE: Nutrition for a sprint? Although nothing is really generally needed, I find I like a bit of sports drink on the bike maybe a 1/4 bottle and I like to suck on a jube jube or two near then end of the bike and at the start of the run, keeps my mouth from drying up. |
| 2014-04-05 8:57 AM in reply to: RRH_88 |
| 434 | Subject: RE: Nutrition for a sprint? You've got all the info you need. For me, a pasta chicken dinner the night before. A bowl of cereal, some OJ and a cup of coffee for breakfast about two hours prior. Just one water bottle (maybe only half full) on the bike - could be 50/50 water / sports drink. I usually bring a banana and a Gatorade for after, unless the race is providing food. |
| 2014-04-05 11:16 AM in reply to: jbrookscga78 |
| 274 | Subject: RE: Nutrition for a sprint? Thanks everyone - I appreciate the help here! So I am going to plan on a watered down gatoraide or something on the bike, as a just in case. (or just a water) and Im thinking I will finish in the 1:30 - 1:40 range. (Im told flat and easy). I have not worked out for 1:40 straight, but I have done 1:10 and I just had water and felt fine. |
| 2014-04-05 11:43 AM in reply to: Clarkey77 |
| Pro 6011 Camp Hill, Pennsylvania | Subject: RE: Nutrition for a sprint? Originally posted by Clarkey77 Thanks everyone - I appreciate the help here! So I am going to plan on a watered down gatoraide or something on the bike, as a just in case. (or just a water) and Im thinking I will finish in the 1:30 - 1:40 range. (Im told flat and easy). I have not worked out for 1:40 straight, but I have done 1:10 and I just had water and felt fine. That sounds fine. Have a fun race!
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| 2014-04-05 6:11 PM in reply to: Clarkey77 |
| Member 341 Austin | Subject: RE: Nutrition for a sprint? Originally posted by Clarkey77 Thanks everyone - I appreciate the help here! So I am going to plan on a watered down gatoraide or something on the bike, as a just in case. (or just a water) and Im thinking I will finish in the 1:30 - 1:40 range. (Im told flat and easy). I have not worked out for 1:40 straight, but I have done 1:10 and I just had water and felt fine.
sound good!
I use a nuun in a waterbottle on the bike, usually finish drinking it after the run, and just hit water stops on the run as needed. i do about 1:30 sprints.
the one sprint that i ate a gel on the bike i ended up puking on the bike. (lots of fun!!!) |
| 2014-04-05 8:39 PM in reply to: jetsers |
| Expert 2373 Floriduh | Subject: RE: Nutrition for a sprint? Doing Ron Jon? Fun race. Enjoy |
| 2014-04-05 9:28 PM in reply to: #4976910 |
| 274 | Subject: RE: Nutrition for a sprint? Yeah - me and my brother - heading down to FL Thursday AM |
| 2014-04-06 7:19 AM in reply to: Clarkey77 |
| Expert 2373 Floriduh | Subject: RE: Nutrition for a sprint? If like previous years they will have a water station at the 1 and 2 mi marks on the run (actually located in the same place on a out and back route), so I think that is sufficient hydration unless it is blazing hot. To be considered is the fact that the swim for this race is not in the ocean, but in a bayou off the Banana River so it is decidedly brackish water. This means that you will have the gross taste of salt water in your mouth to deal with when on the bike. I have an aerodrink bottle on my bike to initially allow me to flush my mouth out to get rid of the salty taste. In Oly races I need the hydration at later points in the ride, but honestly never feel like I need it during sprint ride. This is a fun race, reasonably well organized. I set my PR of 1:22 for a Sprint race at RonJon 2 years ago. The course is totally costal so it is uber flat. Be a little careful on the ride tho, most of the course is on A1A (State costal route), it is highly trafficked. The police do a nice job of blocking traffic but often squeeze bikers into 1 lane, it can get a bit bunched up at spots because of this. |
| 2014-04-08 7:26 PM in reply to: #4977166 |
| 274 | Subject: RE: Nutrition for a sprint? Thanks OB! I typically swim w a piece of gum because I hate the chlorine taste as well. I may get a little skittish on the bike in traffic. I'm told they may have changed the run route because they say the first half is on a golf course path. |
| 2014-04-09 3:39 PM in reply to: Clarkey77 |
| Master 1473 | Subject: RE: Nutrition for a sprint? Lots of good advice already given. The only thing I might add is that some like to race with and respond well to caffeine. I usually have a caffeinated gel, or FRS 15 minutes prior to start for a sprint or oly. But I would add, if you have not trained using caffeine, don't use it during a race. Give it a go in a training brick first, or it may end up poorly for you! |
| 2014-04-09 3:59 PM in reply to: AV842 |
Regular 866 Central Coast, CA | Subject: RE: Nutrition for a sprint? I like to have a caffeinated gel 15 minutes before the start of most events. For sprint triathlons, since I am slow (1:30-ish, depending on the distances), I also have a bottle of sports drink (Fluid is my preferred brand) for the bike. When I'm running it's just a hand bottle of water or Nuun (for flavor and electrolytes if it's a hot day) to keep my mouth from drying out. |
| 2014-04-14 8:50 AM in reply to: #4978856 |
| 274 | Subject: RE: Nutrition for a sprint? Ok - I finished my sprint yesterday! 1:35 Prerace English muffin w peanut butter & coffee at approx 4:30 am 5:30AM coffee Planned on a banana but forgot it at home. Just before race about 1/4 sports drink Just before bike about 1/4 sports drink Nothing but water the rest if the way Post race Orange wedges 1/2 bagel w a bit if cream cheese and a muscle milk 2 hours later - muscle milk - I typically use EAS but they were giving these away at the race! |
| 2014-04-14 9:20 AM in reply to: Clarkey77 |
| Pro 5892 , New Hampshire | Subject: RE: Nutrition for a sprint? A bit late to chime in… First of all, congrats to the race!!! For sprints, I eat a light breakfast a few hours before the race. Commonly a cup of coffee and a piece of break with Nutella. During warmup I drink NUUN and eat a gel about 15 minutes before start. During the race, I have a bottle of NUUN on my bike and that's about it. I'd rather drink on the bike than on the run. After the race, a bottle of NUUN and something quick to eat, preferably proteins and not carbs. For some reasons, I can't stomach carbs after the race…. |
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