Nutrition
Challenge Peguera-Mallorca Triathlon is the best race + holiday experience in Spain for triathletes & ironman 70.3 fans. Register, get results, course, hotel

Twitter Facebook YouTube Google+ Instagram

Sign up to our newsletter

Twitter YouTube YouTube

Challenge Peguera-Mallorca Triathlon is the best race + holiday experience in Spain for triathletes & ironman 70.3 fans. Register, get results, course, hotel

Nutrition

The nutrition products of the provision stations in CHALLENGEPEGUERAMALLORCA 2019 will be provided by one of the best sports nutrition brands in the world, Powerbar.

Powerbar products provide endurance athletes, fitnness enthusiasts and team competitors around the world with a simple and effective means of gainning the right quality and quantity of nutrition.

For a Middle distance triathlon or other 4 to 7 hour event which can last up to 17 hours, nutrition can be an incredibly important factor. In shorter distance triathlons you can get away with making some nutrition mistakes, but during a Middle distance triathlon, it is more likely that you will be punished for nutrition errors. In fact, when you talk to athletes who did not have a good race, they will often mention nutrition as the main reason why things did no go as planned.

On this page the basics of nutrition are discussed: a few general rules of nutrition and some of the most common mistakes.

THREE MAIN NUTRITION ISSUES

The three most important nutritional issues during a Long or Middle distance triathlon are:1 Meeting the man with the hammer

Running out of fuel, hitting the wall, bonking, or just not being able to keep up the intensity during the last part of the race.

2 Dehydration

Becoming progressively dehydrated to an extent where this will limit performance.

3 Stomach problems

Gastrointestinal problems such as stomach cramps, bloating, etc. that can have a negative impact on your performance.

NUTRITION TIPS

FUELING: The main fuel for an event like this is carbohydrate, especially if you are completing the race closer to the 4 hour mark than the 7 hour mark. Your body stores contain roughly 500 grams of carbohydrate (this is 2000 kcal), not enough to make it to the finish line. In theory it should be enough to get most athletes through the first 3 hours of a race but topping up from the start is essential. Because it takes time for carbohydrate to be absorbed, you need to start early with fueling to make sure you avoid carbohydrate depletion. Once you run out of carbohydrate stores it is difficult to recover.As a general rule, aim for 60 grams of carbohydrate per hour (1,2). This carbohydrate can be in the form of a bar, a gel, chews, or a drink. If you use solid foods, make sure fat, protein and fiber content are low (no more than a few grams). What you use is entirely up to you and your personal preferences. Faster athletes tend to use more liquids and less solids because it can be difficult to chew at high intensities.To give you some idea of what 60 grams per hour equates to, it means that for every hour of the race you would need one of the following combinations:– 2 gels and a small amount of sports drink;

– 1 gel and a bottle of a sports drink;

– 1 energy bar and half a bottle of a sports drink.

For more accurate calculations check the food labels of the products you are going to use for exact amounts.

 

HYDRATION

“Drinking to thirst” is a recommendation that works fine for the slower athlete. If you are going a bit faster it is better to go in with a plan. It is good to use the early parts of a race when the gastrointestinal tract is working fine to absorb both carbohydrate and fluid. Later in the race, even though you may be thirsty, the gut may not absorb as much. Don’t drink excessively and use common sense. The goal should be to lose a little weight (2 to 4 pounds) at the finish line. You definitely want to avoid weight gain, which clearly would be a s sign of drinking too much. In hot environments dehydration can definitely be a very important factor. Don’t forget that good hydration starts before the race, and hydrate well in the days leading to your race.

 

COMMON MISTAKES ON RACE DAY

1 Sticking to a plan at all costsIf for some unforeseen reason you cannot follow the plan (you lost a bottle, or you are developing gastrointestinal problems), do not continue with the plan at all costs. Be flexible and adapt. A slightly lower intake is not going to be a problem, forcing more nutrition in will.2 Do not try something new on race day

Sometimes you’ll see athletes walk around on expos, buying new products for the race the next day. Only use products that you have tried and tested, products you know you tolerate well.

3 Thinking that more is better

Drinking more and eating more is not always better. Sure, you have to take in enough energy and enough fluids, but once you achieve the basic needs, more is not necessarily better and in some cases detrimental.

CHALLENGE FAMILY NUTRITION GUIDE

Take a look to the CHFAMILY NUTRITION guide to know how you can plan your nutrition during the race.

TRIATHLON MALLORCA

Aid stations on the BIKE COURSE

Every bike lap (2) offers 2 aid stations located at:

First lap km 10, km 40

Second lap: km 55, km 85

Every bike aid station contents the following products

  • Half bananas
  • PowerBar EnergyGel
  • PowerBar bar
  • Sport drink: PowerBar – Bottle 750ml
  • Water – bottle 750ml
  • Cola

Aid stations on the RUN COURSE

On the run course, you’ll find eight refreshment stations on this run course points:  Km 2,2, Km 5, Km 6,9, Km 9,9, Km 12,2, Km 15,2, Km 17,5, Km 20,5

Every run aid station contents the following products:

  • PowerBar EnergyGel
  • PowerBar bar
  • Half Banana
  • Red bull
  • Sport drink: PowerBar – bottle – 750 ml
  • Cola
  • Water

 

JPG -  REGISTER  peke INGLES

esponja de agua

Register now!
banner ad
banner ad
banner ad