Olympic-Distance Race-Day Fueling Strategies

This information is from an article written by Lance Watson.  I'm not sure where it was published since that part of the page is missing.

During an Olympic (Oly) distance triathlon, the athlete will burn anywhere from800 to 1200 calories in approximately 2-3 hours.  It is almost impossible to replace what you burn during the race, so the real challenge is to help supplement muscle glycogen stores by consuming simple carbs. The article states that a carb rich diet the day before is ideal and that the athlete does not need to 'carb-load' for this distance.  However, I would think that is more athlete specific than a general statement.

Pre-Race Nutrition and Hydration

As with any race, stick with foods that you KNOW work for you.  About three hours before the race, consume 300-500 calories of carb-rich foods like bagels, energy bar or banana.  But again, make sure you eat foods you know will work for you and not send you into the woods clinching your butt cheeks.  If you're a coffee drinker, this is the time to consume your caffeine.   The article states that many athletes formulate a breakfast shake high in carbs because the liquid is easier to digest.  I may try this for my next race.  Before the race, sip on water or a carb drink but be careful you don't over hydrate.

Before The Swim

Since you won't be eating again until you get on the bike, you can take in more calories about 10 minutes before the start of the race.  If it worked for you in training, try taking a caffeinated power gel (I use GU but the article mentions PowerBar, which I use to take).  The caffeine is minimal enough to be easy on the stomach (practice this in training) and should kick in half-way through the swim which is perfect.

During The Bike

As with all triathlons, the bike is the best opportunity to get nutrition into the body.  Your muscles can store about two hours of glycogen, thus replenishing carbs is necessary to perform at optimal levels.  Fueling depends on factors such as intensity of the race and the heat.  Generally aim for 30-60 grams of carbs and 24-32 ounces of water every hour on the bike, starting the first 15 minutes of cycling.  Be strategic in how you consume the calories.  Consume in 15-minute intervals, but also on down-hills and other optimal areas.  During MTB races and Xterra's it is extremely important to know the trail so you can determine when it's safe to take in fueling without running into a tree.

The article goes on to suggest mixing a gel with water and putting it in a flask for Oly distance race (for spring nutrition is purely liquid).  I may try that strategy during my next training ride.  Note, the main reason athletes miss calories is because they fail/stumble opening food packets, thus make sure you pre-open all packets.

During The Run

Aim for sips of water during the run. Have a gel 20 minutes into the run and again at the 45 minute mark if you run longer than 60 minutes for a 10k.  Sipping on cola's or other soft drinks is okay as long as you know it works for you.  Hot weather will require additional fluids with electrolytes. 

After You Finish

Consume around 200-300 calories within 30 minutes of finishing the race.  This should include an energy drink, fruit, or gel.  Within two hours, you should consume 800-1200 calories consisting of 60-65 percent carbs, 20-25 percent protein and 15-20 percent fat.  This can consist of recovery smoothie or bar, chocolate milk or a full meal. Plan ahead so you properly replenish your body.  This is extremely important for recovery and future improvements in performance.  The article mentions nothing about beer, but damn an Oberon goes down nice after any race, activity, walk to the mailbox....well, anytime is a good time for an Oberon.