Triathlon Calendar – Make Sure You Get Your Training Done

Sometimes it is difficult to know how to eat when training for a triathlon. If you really want professional help in creating a plan, you should find a licensed nutritionist or dietician to help you out.

Essentially, each individual will require certain things while training. It is important to take into consideration your triathlon calendar for training and how you can meet your needs for nourishment.

Depending on what events you are participating in (swimming, biking, or running – or all three) and the intensity in which you are training will be key aspects of what you need to eat and how much. Also if you are training for long periods of time, you will need to consume more.

There is no specific diet plan for all triathletes to follow. However, there are some general rules that can apply to everyone training for one. You need to calculate how many calories your body needs in comparison to how many you are expending.

This will make sure that you aren’t running on empty. You can find expenditure caloric charts or calculators online that will tell you how many calories you are burning for each activity according to how long you are doing it.

For you to properly plan for your caloric needs, you will need to keep and be aware of your triathlon calendar. For example, if you have a shorter workout planned for the day, you should eat a little less than you would for a longer workout.

To make sure that your body is properly fueled, you should eat carbohydrates and fluids at least an hour before your workout.

For a shorter workout, plan for something like half of a nutrition bar and 10 or more ounces of water. For a longer workout, eat something like a peanut butter and jelly sandwich with about 16 ounces of fluid.

If your triathlon calendar indicates that you are working out for more than an hour, you should replenish your calories every hour with about 100 calories per hour.

You should also make sure that you have 4-8 ounces of liquid every 15 minutes of your workout. Your calories can come from energy bars, fruit, energy drinks or any other carbohydrate source that you can handle while still exercising. Basically, your 100 calories an hour will equal around 30-60 grams of carbohydrates.

After workouts, make sure you also have fuel to recover. You should eat something no later than an hour and a half to replenish your stores. Eating some protein will also help your body recover quicker.

Your triathlon calendar should prepare you to eat regularly throughout the day and in between workouts. Most trainees eat 5-6 small meals a day. It is essential to eat both carbohydrates and proteins. This will keep your blood sugars at good levels so you don’t have energy slumps.

It is also a good idea to be aware of how much fluid your body loses due to your workouts. Weighing yourself before and after your workouts will give you an idea of what you need to drink to make up for your losses. For every pound of water lost during your workouts, you will need to drink 24 ounces of liquid.

If you include nutrition into your triathlon calendar you will see better results because your body will be better fueled and will recuperate faster.