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by Mariana Pargana, Triathlon Coach

The best approach to race nutrition is practice during training. The longer the race the more important it is to have it dialed in correctly, so you can sustain your energy levels and performance.For running races such as half-marathon and marathons, try to stay well hydrated throughout the race and train with gels and energy drink (such as Gatorade, Powerade or your choice). When doing your long training runs simulate the pre race dinner, the breakfast and the race nutrition you will use on race day. Do research on what drinks they will offer on the course and how often. Depending on the temperatures you might want to use a fuelbelt to make sure you have enough fluids at all times (make sure to train with it!). A lot of runners don't like eating and drinking often while racing because of slowing down effects, but you have to make sure you have enough fuel to go as fast as your goal and avoid bonking or cramps towards the end of the race (at least a couple of sips every aid station).

As for long triathlon races, half IMs and IMs, again training is key. Some athletes do all fluids on the bike and run, others make sandwiches for the bike and eat soup and pretzels on the run... you have to find out what works for you, so that your stomach doesn't shut down in the race and you keep on eating all day long. For an IM, you have to make sure you are not on deficit and that you stock up a bit on the bike before getting to the marathon... I would suggest trying out what works for you on your long rides and runs, writing them down and fine tuning before the race day. Aim to have at least 250cal/hr for the ride and see how that works for you... don't know your size and gender... but you probably could increase that number through trial and error to find what really works for you. Examples of foods you would try out on long rides: fig newtons, bars, bananas, pb sandwiches, gels, nuts, trail mix, etc... There are also several energy mixes out there that have enough CHO calories, such as CarboPro, HammerGel products, InfinIT nutrition, etc... In addition, you may want to take salt tabs every hr depending your sweat rate and the temps at your race... Here's a few articles on IM nutrition that might interest you: http://www.byrn.org/gtips/gtips.htm

For shorter races I would rather focus on getting to the start line well hydrated and with a good dinner and breakfast on you. Maybe a gel or a bar just before a 10K and a sprint...

The key is to practice, practice, practice... and make notes of what worked in the past Smile Don't let a poor nutrition ruin your race after all the training you did.

Mariana Pargana is a triathlete and a USA Triathlon Certified Level I Coach out of Washington, DC. You can direct comments or questions to her via email at mpargana@hotmail.com.

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