Nutrition – Fuel Up
Food is fuel, and when training for TriLanai it’s important to swim, bike and run on a full tank. For first-time triathletes, TriLanai offers a few nutrition tips to ensure your top performance on event day:
- Eat enough real food – Endurance athletes often tuck in energy bars, gels and sports drinks when training, which are convenient for an on-the-go lifestyle. But, don’t discount the importance of eating fresh, unprocessed foods for breakfast, lunch and dinner. Fresh fruits and vegetables, lean proteins and complex carbohydrates in every meal will leave you with the energy to have quality, effective workouts.
- Get in your 8 to 12 glasses – Don’t wait until you’re struggling on race day to think about whether or not you’re suffering from dehydration. If you don’t already drink between 64 to 96 ounces of water a day, start to think about your hydration strategy at least 1 week before the race. Carry a big water bottle and sip on it constantly throughout the day to reach your recommended goal, and you’ll find that it’s not nearly as hard to fit in 8 glasses a day as you thought. Also, cut down on caffeine and alcohol, which can have a dehydrating effect.
- Switch to simple carbs – A few days before the event, cut out high-fiber complex carbs from your diet to reduce digestive problems. Now’s your chance to carbo-load – choose foods that are “white” such as white bread, pasta, rice, and potatoes. Easily digestible fruits such as bananas, melons, papaya and mango are a great addition to your diet at this time.
Training – Get Fit
First-time triathletes will love TriLanai for its beautiful course, fun yet competitive atmosphere, and length that challenges but doesn’t overwhelm. Training for a triathlon can seem overwhelming, but TriLanai offers these tips to tackling the most difficult aspects of preparation.
- Train in open water: Do at least a few open-water training sessions if possible – it is different than doing laps in a pool. Make sure you have a partner looking out for you, in case you get into trouble. When training in a pool, share lanes to get used to swimming alongside people.
- Get your swim technique checked: Before you start training hard, build a solid foundation by enlisting the help of a swim coach. They will help you to address any weaknesses in your stroke that you can work on. An efficient stroke will save you time and energy.
- Train on hills: The TriLanai course covers different off-road terrain. Training on hills is one of the most effective ways to build strength and push higher gears more efficiently.
- Get a professional bike fit: Like swim technique, enlisting the help of a professional early on can make you more efficient in your training. Ensuring your bike is the proper fit for your frame will help with establishing good technique and avoiding discomfort while riding.
- Focus on your arms: A 10-mile bike ride can take a lot out of your legs, even if you’ve paced yourself. When training, practice paying attention to your arm swing, which will help your legs fall in line and give you a chance to focus on your stride and cadence.
- Breathing: Try to control your breathing at a steady pace and breath through your nose. This will increase your endurance and keep your heart rate down.