14: The 3 Parts of Developing Your Race Day Nutrition Plan for 70.3 / 140.6 Triathlons

There are 3 key components to a race day nutrition plan and they are: 

fluids and sodium (which make up hydration) and carbohydrates. 

Everyone will have unique, individual needs, so it is so important to develop a plan tailored to you, instead of following a generic plan. 

In today's episode I walk you through the steps I take with clients including: 

- How to determine your fluid needs on race day through sweat rate testing 

- How to determine sodium sweat concentration and use that to plan sodium intake each hour (link to the article I referenced in the episode: https://www.mysportscience.com/post/how-much-sodium-do-i-need) 

- Carbohydrate guidelines and how to increase your gut tolerance 

If you have a race coming up this spring or summer - make sure to start planning your race nutrition at least 2-3 months out from your race to allow enough time to practice it in training and tweak as needed. A race nutrition plan tailored to your needs that you can execute will increase confidence on race day, help you feel strong and energized and make sure you don't bonk!

If you are interested in learning more about nutrition coaching for yourself as an endurance athlete, please fill out an application linked below or send me a message.

Apply to work with me —> https://l.bttr.to/5YUXz

 

Stay connected:

 www.instagram.com/andreadietitian

www.facebook.com/andreadochertyrd 

 

Prefer to read about this? You can find the full transcript at www.andreadochertyrd.com/episode10

 

Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!

 

Save on supplements with my affiliate link

You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order

shop.skratchlabs.com/FUELEDTRIATHLETE