Sprint nutrition
- Focus is really on pre-fuelling for sprints as short/sharp events
- Between breakfast and race start aim to have one carbohydrate based snack eg 750ml sports drink with equal amounts water, yogurt with banana etc. Other than that aim to sip water as desired.
- Snack should be consumed 45-60 minutes pre-race
- If should have a spare gel with you in case of race start delay. If delayed by >15 mins aim to consume 50% of gel with some water.
- Sprints are short enough races that you should not need to fuel during them = you will only really be using your internal glycogen reserves – but if nervous about this – have some spare gels/energy bars handy in transition if you feel the need
Olympic nutrition
- Between breakfast and race start aim to have one carbohydrate based snack eg 750ml sports drink with equal amounts water, yogurt with banana etc. Other than that aim to sip water as desired.
- Snack should be consumed 45-60 minutes pre-race
- If should have a spare gel with you in case of race start delay. If delayed by >15 mins aim to consume 50% of gel with some water.
- Have the following laid out to consume during course of race
- T1 – Gel or carbohydrate based snack e.g. half an energy bar
- Bike – One gel
- T2 – Gel or carbohydrate based snack e.g. half an energy bar
- Run – not required