Swimming, cycling and running are most commonly the three events in a triathlon.
A triathlon is an athletic event in which the competitor completes a predetermined combination and distance bicycle ride, run and swim. The length, terrain and competition varies widely from race to race. For instance, the Ironman triathlon, regarded as one of the most difficult, is comprised of a 2.4-mile swim, 112-mile bicycle race and a 26.2-mile run. The nutritional needs of a triathlete differs from the needs of the general population. Training and competing burns a tremendous amount of calories, and proper vitamin and caloric intake is vital for health, recovery and performance.
Pre-Race Nutrition (Long-Term)
Pre-race nutrition planning begins long before the day of the race--while training for a triathlon, nutrition should be a primary consideration. Adequate caloric intake, including protein, fats and carbohydrates, is necessary to promote tissue repair, endurance, and athletic performance and improvement. Carbohydrates provide quick-burning energy, while proteins support muscle repair and strengthening. Fats provide slower-burning energy, especially useful when carbohydrate stores have been depleted during long training sessions.
Staying Properly Hydrated
Adequate water and fluid intake is of utmost importance. Proper hydration is needed to maintain peak performance levels during competition. In the 72 hours before a race, fluid consumption should increase to ensure necessary hydration. Water alone, though, is frequently not enough, especially if competing in the heat. Electrolytes must be included to prevent an electrolyte imbalance. Performance drinks, like Gatorade or Cytomax, can be used in conjunction with water to keep electrolytes balanced and hydration levels adequate.
Final Meal
At least 12 hours before starting a triathlon, you should consume a large, carbohydrate-filled meal. Consuming a large meal this far beforehand ensures that digestion will occur before the race and that the nutrients and glycogen from the meal will be available to your body. Glycogen is necessary to fuel the body past its normal threshold--large carbohydrate consumption (also known as "carbo-loading") can drastically increase energy levels and stamina during a long (90-plus minute) triathlon.
Pre-Race Nutrition (Short-Term)
Some triatheletes opt to not eat anything immediately before the race, instead opting to drink fluids. However, a small, easy-to-digest snack may help in providing immediate energy--a banana, an energy bar or a simple protein smoothie are common choices. Anything eaten preceding the race should be consumed at minimum of two hours before the start to avoid intestinal upset.
Post-Competition Nutrition
After the triathlon is over, post-competition nutrition becomes important. During the triathlon, your body undergoes lots of stress and uses energy. Restoring electrolyte balance (with sports drinks and salt), re-hydrating and prompting muscle repair are the most important aspects of post-race recovery. Foods with carbohydrates and proteins (rice and pasta with some type of protein--chicken, fish or tofu--is an excellent choice) are especially useful in restoring energy after a race. Adequate rest is also recommended to ensure recovery.
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