Sprint Distance Triathlon
The train of thought in the past was that the body has about two hours of carbohydrate stores to keep it going during activity. At a low intensity this is about right, as intensity increases so to does the amount of carbohydrate being utilised for fuel. It is no different to a car, the faster you go the more fuel you use. It is that simple.
If you have had the mindset in the past that your body has adequate carbohydrate reserves for sprint distance races, then maybe it is time to consider whether you require a little more. Our goal as a sports nutrition company is for you to go faster.
Sprint distance triathlons are tough. They are tough because of the duration of the event; the shorter race means you never really get into a comfortable rhythm. They are tough because of the intensity of the event; the mere nature of a sprint makes it extreme. Finally, they are tough because of the three separate disciplines that make up the event, requiring blood flow to all muscles.
All of these factors place a large strain on your energy reserves. I believe that many athletes under value the importance of nutrition and the impact it can have on performance. The truth is that a diet deficient in energy and nutrients can result in an athlete not performing at their optimum capacity.
At this point in time you may be asking yourself two questions. Firstly, do I really need to worry about nutrition in such a short race? Secondly, when will I have a moment to consume anything?
It is vitally important for athletes performing in events of any duration over half an hour to consume additional carbohydrates before and during the event.
Think about it like this. You wake up race morning, have your pre-event meal (if you’re one of the lucky ones that can stomach food before a race), leave the house, and drive to the event early to get a good parking spot. It could be as long as two hours before you begin the race in which time your glycogen stores have dwindled, leaving you with less fuel in the tank to perform at your maximum.
Lucky we’re around! A Shotz energy bar an hour before the event coupled with a Shotz energy gel ten minutes before the start of the race will ensure your glycogen stores are at a maximum. The carbohydrates in Shotz products help to maintain optimal blood sugar levels and maximize glycogen levels. The low fat and low sugar formulation helps rapid digestion and absorption so fuel can be rapidly and efficiently transported to the muscles.
Now that we have covered pre-event nutrition let’s talk about during the race. There has been much debate as to whether nutrition is required during events lasting under an hour. To the Shotz team it seemed obvious and now we have the research to prove it. Researchers have found that consuming carbohydrates during high intensity events enhanced an athlete’s performance. Benefits were attributed to effects on the brain and the nervous system, making athletes feel faster and choose a faster pace.
Taking this into account we recommend having a Shotz Energy Gel just before your transition onto the run. To ensure you finish the business end of the race with a bang, why not try a Shotz energy gel with 80mg of caffeine.
Remember there’s not much you can do about flat tyres or a broken rear derailleur but there’s no excuse for not having a sound nutrition strategy.