Ann Arbor Triathlon Club

Here's my race day nutrition regimen for doing an Olympic distance triathlon:

• 5:30am Small breakfast (usu. oatmeal, yogurt, fruit)
• 7:30am Clif Bar + at least 2 electrolyte tablets. Electrolyte salts are important if it's hot since they help to prevent cramping.
• Swim:  I don't take anything before or after the swim.
• Bike:  Two water bottles, one with Perpetuem and one with just water.  Perpetuem is my favorite endurance energy formula and provides a very smooth release of energy without being too sweet.
• Halfway through the bike:  One gel pack.  I tape a gel pack to the top tube of my bike before the race so I can rip it off and take it easily during the ride.  If you tape it right, the packet will rip open as you remove it from the top tube and you won't have to mess with opening it.
• Begin of run:  At least two more electrolyte tablets and another gel pack.
• Run:  I carry one bottle with Perpetuem with me and drink it as I run.  If it's hot, I also carry a small plastic bag filled with ice and put it in my hat.  I puncture it in a couple places so that the cold water runs down my back as it melts.  This helps to cool me down and improve my speed.

Of course, everyone is different and you may find that a different strategy works for you.  I tested the above nutrition strategy by doing an unofficial Olympic distance triathlon on my own during the hottest part of the day.  I found that I didn't overheat and didn't cramp and have used it ever since.  If it's cooler on race day, I cut back on the electrolyte salt tablets and may only take one gel, but I stick to the Perpetuem.  Sometimes I fill both bottles on the bike with Perpetuem if I don't feel like taking a gel halfway through.  Gels don't do as much for me as they seem to do for others, but they do provide a short energy boost.