Pre-race nutrition: Train like you compete

Training is easy. You feel great when you get your endorphin boost, you can control your environment (or select your terrain), there is no pressure because no one is watching or tracking you and you know that if a workout doesn't go as planned, you always have tomorrow to try again.

On the other hand, race day is stressful! Competition, and being in an unfamiliar and/or uncontrolled environment, brings anxiety, nerves and expectations. It's easy to compare yourself to other athletes and experience a heightened fear of failure. Never in training do you feel what you feel on race day and that is why only a select number of athletes can compete better than they train. Far too many athletes will finish a race feeling like they underperformed, relating back to all the amazingly great workouts that they crushed, yet feel defeated as to why they were unable to perform on race day, despite feeling so prepared. 

One of the great challenges for triathletes is translating training into a great race day result. With three sports to master on race day, in unpredictable environmental conditions, this can be difficult. Thinking back to this quote posted above, far too many athletes are overly confident in training yet lack the necessary confidence, physical skills, nutrition readiness and mental strength on race day.

Competing like you train seems like an obvious strategy to bring confidence on race day but a better approach is to train like you compete.

If you think about all that you (try to) do on race week/day in order to set yourself up for success, why not put that same focus, energy and attention to detail into training? 

• Restful sleep
• Organized and planned diet
• Good mobility
• Relaxation and visualization/meditation
• Good warm-ups
• Proper fueling
• Great daily hydration 
• Reviewing the course maps
• Rehearsing race strategy/execution
• Ensuring gear/equipment is in great condition

It seems obvious that if you are going to do something on race day, you should repeatedly do it in training, but far too often is this not the case. Rushed and busy schedules, poor planning and lack of application causes athletes to gain confidence is subpar performances by the body. In other words, you are simply getting by rather than making physical investments for race day. 

If you want to perform well on race day (who doesn't?) it is important that you nail the little things in training. In reference to this blog, this means practicing your pre race and race day nutrition many times in training to ensure confidence for race day. The purpose of training is to build physical and mental skills, habits and strategies that will translate into an optimal performance by your body on race day. Sadly, many athlete get really good at performing workouts underfueled and undernourished and expect to put together a fail-proof pre race and race day fueling and hydration strategy. I think of this like riding a bike - if you are always riding with poor bike handling skills, you can't expect to master bike handling skills on race day, simply because it's race day. The same is true for nutrition. If you are putting together a complex, detailed and precise diet and fueling/hydration strategy for the 48 hours before a race and for race day, but you never practice this approach in training (repeatedly), you've been training half prepared but you are expected to compete 100% prepared. Unfortunately, success doesn't happen this way. You must give 100% to your training if you want to compete well on race day.

The more you treat training like it's race week/ race day, the easier you will find it to perform at your highest level when it counts. Simply put, don't do anything drastic on race week/day that you didn't practice in training. 

In route to my first half ironman (IM 70.3 Florida) to kick stat my 11th season of endurance triathlon racing (with Karel also racing), I made the effort to practice my pre-race fueling strategy similar to what I plan to do this coming Saturday (4/8), on the day before the race. With a 3:45 hr brick on Saturday this past weekend, Friday was the perfect opportunity to gain confidence in my well-practiced meals for race day. Considering our travel logistics (staying in a rental home with a full kitchen), knowing the area (Publix grocery store near by) and traveling by car, I put together three meals to ensure that I would easily meet my carbohydrate needs without feeling too full or uncomfortable. All of these meals have been consumed prior in training, but never all in one day. I gained a lot of confidence in practicing my nutrition for a full day as it kept me from overeating or second guessing what/how much I was eating.  Because I never worry about eating too much on a daily basis, I always want to make sure I am eating "enough" to ensure that my body is primed and fueled to perform in every single training session. I gain a lot of confidence from high quality workouts with my healthy, strong and fit body.

Here is what I plan to eat next Saturday on the day before IM 70.3 FL. 

I will first have a small snack before my pre-race workout, likely some saltine crackers w/ nut butter and a hardboiled egg and ~200 calories of sport drink on the bike and run for a ~75 minute morning brick. After the workout, I will have a recovery drink w/ a pre-made protein/carb mix along with milk. Then, I will have homemade pancakes (which I will make ahead of time and then freeze for our travel) topped with lots of syrup, butter on some and nut butter on the others, topped with fruit.

For a mid morning snack, I will likely snack on more fruit. Of course, lots of water and I will salt my food.



For lunch, breakfast tacos w/ eggs, spinach, avocado spread and cheese with a side of pretzels (or chips) and fruit. This goes down really easily and sits better in my belly than a sandwich or wrap. I will make the stuffing for the shells ahead of time and bring the tacos shells with me.

For an afternoon snack, I will likely snack on some granola and raisins along with a little nut butter (probably straight off the spoon) and some more fruit. I try to keep my veggies low in the 48 hours before the race to reduce the residue in my gut.



For an early dinner, I will either have pasta w/ tempeh and marinara topped with cheese or basmati rice. Although I practiced with pasta to see how it sat (felt fine), Karel and I both like pizza/pasta two nights before a race so I may stick with rice on Saturday evening. 

I'm looking forward to using IM 70.3 FL as a great opportunity to dust off the rust, take some risks, put the past 5 months of consistent training to good use and experience the hurt of half IM distance racing (I haven't raced an endurance tri since winning Lake Logan 70.3 in August!). Although my mind keeps taking me to St. George 70.3, which is on May 6th, I'm trying to keep myself in the moment, understanding that this race is a great opportunity to be in the race environment and compete like I train.
I'm also excited to share the course with Karel, along with several of our Trimarni athletes (Chris, Stephanie, Kim, Julie and Freddy).

If you are racing, volunteering or spectating at IM FL 70.3 next weekend, I hope to see you. I don't mind hellos pre-race or cheers on race day! :) 

Training and racing with a happy tummy

(picture source)

GI (gastrointestinal) problems are very common in athletes, specifically endurance athletes. It is known that the prevalence for GI distress is amplified as racing duration continues, especially in hot environmental conditions.

GI concerns relating to sport nutrition

Although gas and burping may be bothersome during racing, they are typically not performance limiting. However, heartburn, painful side stiches, diarrhea/bloody stools, vomiting and uncomfortable bloating/swelling can be extremely health threatening and performance debilitating. 

When it comes to race day, PR or ER is not the mentally you want to have if you race without fine-tuning your race day sport nutrition.

Predisposition of GI issues is common, relating to genetics, biomechanics, anatomy, age, diet and health. Some athletes can experience GI issues simply from a poor bike fit or running posture. Let’s look at some other reasons why your tummy may not be happy during racing:

- Your body may not be well-adapted to tolerating fluid/calorie ingestion during training and/or your fueling timing may be off.  Don’t let race day be the only day you use sport nutrition products (or new products). Use the same nutrition products (and pre training snack/meal)  for at least 4 weeks (preferably longer) to improved intestinal absorption and tolerance of calories, fluids and electrolytes. It's very important to not slack on adequate carbohydrates AND water AND electrolytes during every workout. Don't just "get by" and underfuel and underhydrate in order to check-off a workout and then try to be "perfect" on race day. You must train your gut and avoid serious issues in training like dehydration and glycogen depletion.

- Well-formulated sport drinks are simple to digest and are designed to meet carbohydrate, electrolyte and fluid needs. Don’t be a nutrition chemist in your kitchen and create your own concoction or overconcentrate your bottles. Most sport drinks will meet your hourly carb, electrolyte and fluid needs and they are easy to use! It's important that you select the product that is best for you (with the least amount of ingredients to digest/absorb) and tastes the best. Just make sure you drink adequate fluids to combine with the powder throughout all of your long workouts and on race day.

- Your racing intensity is too high or you swallow too much air or water in the swim. Sorry epic bikers, but you need to slow down in order to avoid suffering on the run. The energy (calories) you consume during training/racing is only effective if it is emptied from the stomach and can be quickly absorbed through the walls of the small intestine. For maximal digestion and absorption, train your gut on the bike with liquid sport drinks of  ~4-8% carbohydrate solution mixed in 20-28 ounces of water with at least 200 mg sodium (and other electrolytes) per 8 ounces each hour and same on the run. Consume frequently (every 8-15 minutes). Cycling and running fueling requirements will differ.
In the case of an upset tummy due to swallowing water or air during the swim or just feeling off, take a TUMS when you first experience an uncomfortable gut feeling to relieve the pressure immediately. Afterward, it's up to you to slow down and try to relieve or further prevent the problem from happening again. 

-You consume sugar alcohols/sweeteners in the diet or too many gas-producing foods. I highly recommend a low residue-diet in the 48 hours before a race so that you can reduce the amount of stool that you produce as well as easing the stress on the gut. 

Low residue friendly foods: 

Refined grains (white rice), cooked cereals (ex. cream of wheat, grits), corn/rice based cereals, cooked veggies (no seeds), cooked potatoes, ripe bananas, cooked fruits, applesauce/fruit blends, lactose-free milk products, lean meat, rice cakes, honey, syrup, pulp-free juice.

- GI symptoms are highly individualized and often circumstantial. Weather, nerves, diet, health status, terrain, racing intensity and duration affects digestion and absorption. The hotter the race, the more likely the risk of GI issues due to dehydration and pacing issues. 

-A pre-race bowel movement can be welcomed before a long workout or on race day morning.  However, increased bowel movements during a race are never well-desired.

Research shows that excessive consumption of fiber, fat, protein, sugar alcohols, additives, sweeteners and fructose are all associated with a greater risk of GI issues during race day.

Although adequate fiber in the daily diet will help keep you regular during training, a low residue diet is recommended on the 2-3 days before the race (residue refers to undigested foods that make up stool).

For a happy tummy on race day, it’s up to you to figure out how much carbohydrates, electrolytes and fluids you can consume to prevent bonking and dehydration but not too much that it will negatively affect your gut. Because the most successful endurance athletes are those who slow down the least, it’s not just about preventing GI-related issues on race day but knowing how to deal with them when they come about. 

Because blood flow to the GI tract is impaired during exercise, dehydration can often exacerbate GI symptoms due to slow gastric emptying. Pre- race/workout hydration is just as important as race day hydration. Consume at least 2.7L/day of water (women) and 3.7L/day (men), in addition to any electrolyte tablets, electrolyte powders and sport drinks that are needed on race week to support your upcoming fluid, electrolyte and carbohydrate needs.

Do not overconsume fluids on race day morning. No more than 30 ounce fluid is needed in the 3 hours before your race so that you can well-hydrate without experiencing excessive urination. 

Travel nutrition tips for athletes

(Source)

I'm very luck to have married someone who loves to travel as much as I do. I love the comfort of my own home and familiar surroundings but I love the experience of traveling somewhere new and creating memories. What makes life even more exciting as I age, is the opportunity to combine two of my passions: racing and traveling. In other words, we love our race-cations.

Not sure if I love to travel to race or race to travel but either way you view it, I love meeting new people, exploring the world and capturing moments to be remembered forever. 

I loved traveling with Campy to cheer Karel on at his Cat 1 cycling events. 

Now, I love our new journey of racing triathlons together.

But I will never forget the many years that Karel was by my side as my number one fan....

Coach and best friend. 

With two athletes in the house - thank goodness for Campy who can always keep us smiling when nerves are at an all time high and the normal traveling uncontrollables (like traffic) cause us to be a bit stressed out. Campy never ever complains and that is comforting. He also always treats us as if we are winners. 

No matter what race we are at, Campy is always eager to explore his new surroundings and cheer us on. 

And although Campy gets the most attention when we travel...

He's usually the first to bed. 

Campy, did you do that?

In my recent Iron Girl column article, I wrote about one of my favorite topics for traveling: Traveling nutrition. I also recently contribute to Ironman.com on a similar topic of eating in a hotel room before a race.

I know for many, eating away from home can be challenging, overwhelming or perhaps something that is looked forward to.

For anyone who is expecting an upcoming travel for a race, here are two of my recent articles to help you put your worries aside. With a little practice, planning and creativity, you will find yourself enjoying your race day experience with a well-fueled body. 

Traveling Nutrition TipsBy Marni Sumbal, MS, RD, LD/N
Trimarni Coaching and Nutrition, LLC

It’s exciting to race on a new course but the downside is limited access to familiar foods. If you’ve ever eaten oatmeal with a fork, heated with water from a hotel coffee maker, you know that destination races require a bit of flexibility and creativity and come with challenges.
Be prepared to race at your best no matter the location. Although there’s no place like home, racing nutrition involves eating a reasonable amount of energy-dense, clean (and safe) food to meet the demands of your upcoming race.

Traveling nutrition tips:

• Stay hydrated: Bring an empty 20-28 ounce water bottle when flying and fill after security. If driving, bring plenty of water for traveling and racing. 
• Snack frequently: to control blood sugar and to ensure adequate fuel for race day, stock-up on energy dense foods like trail mix, cereal (ex. granola), bars and raisins along with washed fruits and veggies (chopped/sliced).
• Do your research: Google it! Check out what’s on the road or around your hotel and review online menus for needed dietary needs (Ex. vegetarian, gluten-free, etc.). Consider food options that can be found at gas stations (ex. milk, bananas), CVS (cereal, oatmeal, nuts) and grocery stores (hard boiled eggs, nut butter, bread, yogurt, produce) to help make your stay a little more like home.
• Plan ahead: Bring as much as you can that is familiar to you. If you aren't able to travel with silverware/plates/bowls, the hotel my have options to help with meal prep and eating.
• Amenities: Does your hotel room come with a refrigerator, coffee maker and microwave or a continental breakfast (which may not be open before your race start)? These will help make your stay a little easier as oppose to dining out every meal.

Eating out? No worries! Check out these options for your favorite pre race meals:

- Oatmeal: McDonald's, Starbucks, Au Bon Pain, Jamba Juice, Panera Bread.
- Egg white sandwich: Subway, Dunkin Donuts, Einstein Bagels, Panera Bread
- Baked potato - Wendy's
- Grilled chicken sandwich: Chick-fil-A (comes with a fruit cup), Carl’s Jr., Wendy’s (hold the BBQ sauce) and McDonald’s (hold the mayo).
- Veggie burger and garden salad - Burger King
- Veggie sandwich and soup – Subway, Panera Bread
- Burrito or burrito salad bowl (vegetarian options available) - Moe's Southwestern Grill

Article link

                                                                                                                                                            

IRONMAN.COM

Reheat, repeat: Smart Meals for traveling triathletes

Including two hotel friendly creations - yum!