Before your mid-distance triathlon
The goal is to increase your energy reserves and get hydrated.
- Three days before: Boost your consumption of complex carbs. Drink one to two bottles of maltodextrin between meals. Drink a lot of fluids to keep your hydration at optimal levels. Reduce your raw vegetable intake, especially if you have a sensitive digestion.
- The day before: your evening meal should contain easily digestible carbohydrates that are low in fibre. E.g.: seasonal vegetable soup, chicken breast, pasta (seasoned with a tablespoon of oil and a little turmeric), fruit compote.
- Three hours before: your last pre-race meal should be high calorie and easy to digest. E.g.: Water or fruit juice, energy cake or energy cream, fruit compote. Keep hydrating.
- Standby rations: this period can be stressful and use a lot of energy. The aim is to keep your energy reserves up and stay hydrated, making sure you don't end up hypoglycaemic before the race. A pre-race drink is perfect here.