drink after training. This could be a milkshake, fruit smoothie, yoghurt or just a glass of milk - Helen often does this already if she isn't planning to eat immediately after training. Vitamins and minerals Helen's intake of iron, copper, selenium
fish is 4 x 140g per week for males. Protein intake Rob eats protein-rich foods at each main meal but could boost his protein intake after long training sessions to enhance his recovery, particularly if he doesn't plan to eat a main meal straight away
– or not hungry when you should be – immediately after training. The problem is that when you are planning your run around a busy work schedule, your brain, leg muscles and stomach don’t always stay in sync.An early-morning run, for example, can leave you
. "Training rides are prime opportunities to practise race-time eating and drinking strategies," says Eberle. Once you discover a winning formula, you'll approach your next triathlon with a foolproof plan.Change it: Test new foods on shorter rides before
Nigel's Profile | Nigel's Training Schedule | View Nigel's Training Thread An Example Training WeekDay 1 5.30pm 80-minute easy run (approx 10 miles) and 60 minutes of karate Day 2 5.30pm Two-hour run (approx 10 miles easy and three to four
but jelly sweets are also fine! Work out the pros and cons for you.So look past the marketing and really see what needs to go in your trolley to make simple inexpensive meals.Q2) I’m in week 8 of an 18-week marathon training plan. My marathon is in May
to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy do's and don'ts to help get you started
still enhance recovery. You also have sensors in the mouth that can give you an instant lift by taking in carbohydrate. In terms of functional benefit for the race itself though, I would suggest taking your last gel around 30 minutes before you plan
. 6. I often skip meals. 7. I eat the exact same thing every single day. 8. I have to know how many calories are in my food. 9. I never splurge on an alcoholic beverage or dessert. 10. I can only eat carbs if I'm logging heavy training mileage.If you
everything in training.So, if you thought mastering triathlon required you to perfect your performance in only three areas, think again. Nutrition is vital and needs as much planning as the three disciplines and the transitions. If you give it the time
