Week 6: Race Week Nutrition

This is it: race week. In just a few short days I will be swimming, biking, and running my way across UBC campus. While I do not think I will have one of the top times, I definitely have faith that I will cross that finish line. Plus, I cannot wait to be able to call myself a triathlete (and to treat myself to Menchies after the race!) 
Speaking of food, I am going to take a break from swimming today and talk race week nutrition. There is no perfect recipe for a triathlon diet – different things work for different people, and you know your body and its nutrition needs the best. That being said, here are some general nutrition tips to help you get race day-ready:
Balance is key: While there is not a secret meal that you can eat the night before that will turn you into Michael Phelps, Bradley Wiggins, and Usain Bolt all in one, what you eat in the days leading up to the race can significantly affect your performance. Ensure that you are eating a well-balanced diet with a good variety of nutrient-dense foods, such as leafy green vegetables, lean protein sources, and nuts.
Hydration: Make sure you are getting at least your 8 cups a day in the days leading up to the race. You want your urine to be as clear as possible (“watered-down lemonade” was the enticing phrase used during a triathlon clinic I went to), so start carrying around that reusable water bottle with you everywhere you go!
Alcohol and caffeine: You should stay away from alcohol and caffeine in the 24 hours before the race, as they can both dehydrate you significantly. This one is going to be particularly difficult for me since a) I have an all-consuming coffee addiction, and b) this week is my birthday weekend. Oh well, I knew what I was signing up for!
Carb-loading: Probably the most appealing aspect of running a triathlon. You want to eat enough complex carbohydrates the evening before the race so that you have glycogen stores to use in the morning. That being said, you do not need to go on an all-you-can-eat pasta spree, especially if you are running the Short distance like I am. 100-200 grams of complex carbohydrates should do the trick.
That is all I have for you guys today. Hope you are getting as excited as I am for Sunday! Remember to tweet your progress in the final week to us @ubcrecusing #TriHard.
Also, if you are looking to be involved in TriDu but are not ready to strap on your running shoes just yet, apply to be a volunteer! We need over 200 volunteers on the day of the event, and you get a super good time and free swag out of it. Who knows, you might even spot me on the course! Fill out the volunteer staffing form here.

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