what's for supper?

Nutrition, triathlon's fourth discipline, is perhaps the most personal. In swimming, cycling, and running there are norms and "good forms", though individuals have slight variations which work for them. Eating and drinking, what you like, what you can "stomach", is the most individualized part of the sport.

How To Train With Less Cycling Muscle Soreness from www.PoweringMuscles.com .
Is a great article on the basic fuel needs for your muscles and during and after exercise.

As my friend Rob Worsnop pointed out,
The 4:1 carbohydrate to protein optimum ratio thing seems a bit contentious, with the Gatorade and Accelerade camps commissioning study after study showing opposite results.For what it's worth, poweringmuscles.com is owned by Pacific Health Laboratories, makers of Accelerade and Endurox. See http://www.who.is/whois/poweringmuscles.com.

I agree with the article, though from my sample (n=1) I can't state any scientific facts. I feel a difference on a typical Saturday morning ride, similar pace, similar temps, consuming the same number of calories of carbs only (gels & Gatorade) vs. calories from carbs & protein (Gatorade, water & Powerbar) or (gels & Gatorade & a "recovery" drink with protein). The rides with the protein, I'm not as completely exhausted at the end. I've switched back and forth between carbs only vs. carbs & protein, probably 5 times, and I think the protein helps.

Most important first is ensure you're getting enough calories. If the Saturday morning ride at ~2 1/2 hours is your long ride of the week, you CAN do it with just a bottle of water and a bottle of electrolyte (Gatorade, Powerade, Powerbar drink, Cytomax, Accelerade, etc). But you'll be very hungry at the end, and not as strong in the last hour as you might be.

I have my best days when I eat a normal breakfast (200 to 400 calories), or at least a small snack (100 calories = one gel or two fig newtons or a banana) before riding, to "top up the reserves". Then about 30 minutes into the ride I eat my first on-ride fuel, ~100 calories. Then about 30 minutes later another 100 calories, but with some protein (a third to half a Clif bar or Powerbar). Then about 30 minutes later another 100 calories. While constantly sipping water and Gatorade (150 calories per big bottle). I'm consuming 200 to 300 calories per hour which is the most I can handle without stomach distress.

Two fig newtons, two gels, a Powerbar, and two water bottles of Gatorade (refilled with water at rest stop) = ~840 calories in ~2 1/2 hours. It is a lot of food. But a regular habit of re-fueling on the ride is good practice for going longer, like a century or ironman, where you will cramp or bonk if you don't re-fuel enough enroute. Plus you don't feel as wiped out after the ride.

I've also tested the rule "eat protein within 15 minutes of finishing the ride" and I'm 100% convinced this leads to less soreness the next day. It does not take an extreme amount, just a normal serving (20 to 40 grams) like a sandwich with meat, or a breakfast with eggs, or a bowl of cereal with milk and a protein drink. I regularly have a scoop of whey protein in a glass of milk, which is about 40 grams of protein, as a beverage with my post workout meal. This works well for me, I recommend it.

Although "your mileage may vary."

And of course, “race as you train”, meaning experiment with nutrition during training and find what works and stick to it. Don’t try something new on race day.

Genesis

I was walking along the edge of the lake and saw, written in the sand, in the loopy lower case handwriting of a girl, "difference".

Some of what I write here will be original, or it may have been thought of before, maybe even written elsewhere. The difference is I am writing it here.

I'm going to write about my training. Currently I train for participation in triathlons and running races and bicycle races and bicycle touring. But I also train to de-stress, to be with my cycling friends, to be outside with nature, to relax and recycle my mind. The difference is I am doing it.

As you read this, never mind my notations of how many minutes or how many miles. I'm writing that because writing it helps me be accountable to me. "You manage what you measure." So now I'm keeping a record. This is the difference.

I was walking along the edge of the lake, previewing the swim course. It was a two loop course, including a 50 yard jog along the beach between the two loops. I've done triathlons, running races, marathons, bicycle races, centuries. A few years ago I lost the habit of training. The last couple of years I've gotten back into training. On this day, for this Olympic triathlon, the difference is I'm completely relaxed and confident. I'm not worried about all the little details. I've practiced and trained for all the disciplines, swim, bike, run, nutrition, transition, organization. My gear is all set up, I'm at the beach a half hour before the start. I've already won -- "the race to the start". Now the fun begins. Game on. Bring it. I'm enjoying being excited and ready to go. This is the difference.

I've been considering doing an Ironman. I've been reading blogs and posts of people who've done them. I like picking out the inspirational gems from their writing. Here's one of my favorites, and it may be why I decide to take the plunge and train for a year so I can complete an Ironman...

Because there is a moment, after all the training, all the getting up early, after all the times you missed hanging out, after trying all the combinations of food and drink, after remembering all the little details, after getting your gear setup, there is a moment when you walk down to the edge of the water just before the start and you realize "this is it, I am about to become an Ironman!" That is the difference.

What she wrote in the sand was trampled by a thousand running feet and washed away by the splashed water of a thousand kicks. But her thought stuck with me, I put it here and that is the difference.