The Complete Book of Triathlon by Mark Kleanthous
Author:Mark Kleanthous [Kleanthous, Mark]
Language: eng
Format: epub
ISBN: 9781782554158
Publisher: Meyer & Meyer Sport (UK) Ltd.
Published: 2016-03-11T00:00:00+00:00
The evening before – 14 hours to go
One of the reasons many experienced triathletes perform badly on race day is because they are unable to eat enough of their race-morning breakfast and therefore don’t load up their bodies with sufficient energy for the race. The reason this happens is usually because they eat too late on the previous evening. The following situation is a common scenario.
You’ve had to book accommodation for the race and so, true to your usual habit, you book a restaurant for 7pm. Unfortunately, the restaurant is having one of its busiest nights of the year due to the triathlon, and they don’t manage to bring you your food until around 8.30pm. While you are waiting so long for the meal to arrive, you are starting to use up some of the fuel you have been building up in your energy stores all week. In addition, the stress that builds up while you wait actually slows down your digestion processes, and this is significant because you now have only seven hours to completely digest the meal before your most important breakfast ever. On top of this, the lateness of the meal causes you problems getting to sleep that night.
It is important that your final, large meal before your race-morning breakfast should be finished no later than 5pm the day before. Also, don’t experiment; it needs to be a tried-and-tested meal, such as pasta with a mild sauce or potatoes and refined bread. Avoid salads and raw vegetables. If you start to feel peckish later that night, you can also have a late-evening carbohydrate snack, but no more than a snack. Personally, I prefer to have no protein after mid-day on the day before a race.
Go to bed early that night, but if you are unable to sleep because of the excitement of the following day, do not become stressed or concerned. If you simply lie still and stay calm, you will get the physical rest you need for the following day. If you have slept well during the previous few nights, your condition for the race will still be good enough.
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