energised, your brain focused and the rest of your systems firing on all cylinders. "You first need to look at the duration and intensity of the training session ahead," says sports nutritionist Barbara Lewin, who works with cyclists and triathletes
those who don’t consume the grain. Sundried tomatoesSundried tomatoes offer a delicious nutritional double whammy of the antioxidant vitamin C and the micronutrient lycopene, which could reduce your risk of heart attack by as much as 50 per cent
.Routine ChangesTriathletes often become creatures of habit to help them balance training, work and life away from triathlon. "Transitioning into off-season eating does require a bit of mental concentration," says US professional triathlete and coach Paul Fritzsche
's especially valuable during long training sessions or races, when steady-release energy keeps you from running out of energy. During fuel shortages, your body sends protein to the liver, where it is turned into backup carbs.But the power of protein doesn
1. Always carry appropriate recovery snacks and drinks with you. Being prepared is an essential part of your training.2. Start eating and drinking immediately after exercise if you are training again within eight hours.3. Take 1-1.2g of carbohydrate
With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead
. "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
At this moment, the chances are you have a dietary deficiency that's harming your health, hindering your recovery and holding you back in training. Even if you pop a multivitamin and get the recommended daily amount of vitamins and minerals, you
When the temperature starts to dip, it's easy to become cold on a long training ride - you work up a satisfying sweat on a climb, but during a long descent your body cools down and, ever helpful, it tries to warm itself. Your muscles start to shake
reach exhaustion more easily, often eat too much and end up overweight rather than properly fuelled.Even triathlon coach Joe Friel, who relentlessly and passionately advocated carbohydrates in his influential Training Bible series of books, has done
