Duathlon Nutrition
Discussion
Hi,
Wasn't sure of where to ask but I'd imagine some people here do duathlons. I'm entering my first Duathlon in January 3.5k run - 20k cycle - 3.5k run and I'm wondering what sort of diet I should be on in the build up to this. At the moment I cycle 20k a couple of times a week but its a long time since I ran anywhere.
I'm aware my diet is poor, I eat a lot of processed and junk foods and I currently weigh about 16 stone. So what should I be eating, how much and how often. All advice appreciated as I'm a complete numpty at this stuff.
Thanks
Wasn't sure of where to ask but I'd imagine some people here do duathlons. I'm entering my first Duathlon in January 3.5k run - 20k cycle - 3.5k run and I'm wondering what sort of diet I should be on in the build up to this. At the moment I cycle 20k a couple of times a week but its a long time since I ran anywhere.
I'm aware my diet is poor, I eat a lot of processed and junk foods and I currently weigh about 16 stone. So what should I be eating, how much and how often. All advice appreciated as I'm a complete numpty at this stuff.
Thanks
Loads of info on the web about this but it can be difficult to filter the good advice from the dross.
For what it's worth, I run lots (50-100) of miles a week and tend just to have 3 meals a day, with lunch and dinner being high in carbs (rice/pasta/potato), plus protein and veg. I don't find I need to take supplements although do tend to take a Berocca vitamin tablet during rehydration after training. Nothing special, just freshly cooked stuff, steamed vegetables usually.
One thing you should get used to is using an energy drink in your bike bottle rather than just water (if you don't already).
For what it's worth, I run lots (50-100) of miles a week and tend just to have 3 meals a day, with lunch and dinner being high in carbs (rice/pasta/potato), plus protein and veg. I don't find I need to take supplements although do tend to take a Berocca vitamin tablet during rehydration after training. Nothing special, just freshly cooked stuff, steamed vegetables usually.
One thing you should get used to is using an energy drink in your bike bottle rather than just water (if you don't already).
one major trap is eating the right thing after training. its tempting to gorge on everything in sight but something like nesquik is a cheap and a good replacement for the expensive brand recovery protein shakes. after a hard run/ride, occupy yourself to stop yourself from eating rubbish immediately after.
its easy to say but cutting out junk food is not as hard as you might think, museli bars are pretty good for snacking on - (the elevenses bars are pretty good) as are nuts and things, i have a bag of mixed stuff in my drawer at work, its just nuts, dried fruit, choclate covered raisins, a few jelly beans etc etc... in all honesty it might not be much better than choclate and crisps but it feels like it is and its cheaper. i also found a bottle of water helped, people say you are more likely to eat when you are actually thirsty, not sure if its true but it seems to work...
i found setting a training plan really helped and try to do something every other day, that way, i try to trick myself into thinking that because i am training the next day and dont want to waste the session by eating junk the day before.... its primative but it works for me.
prior to a duathlon i will have a good high carb breakfast and sip on a bottle of SIS energy drink an hour before the start and have a bottle on the bike. i also have a gel taped to the top tube but rarely use it.
duathlons are great, i really enjoy them and find them a good challenge.
its easy to say but cutting out junk food is not as hard as you might think, museli bars are pretty good for snacking on - (the elevenses bars are pretty good) as are nuts and things, i have a bag of mixed stuff in my drawer at work, its just nuts, dried fruit, choclate covered raisins, a few jelly beans etc etc... in all honesty it might not be much better than choclate and crisps but it feels like it is and its cheaper. i also found a bottle of water helped, people say you are more likely to eat when you are actually thirsty, not sure if its true but it seems to work...
i found setting a training plan really helped and try to do something every other day, that way, i try to trick myself into thinking that because i am training the next day and dont want to waste the session by eating junk the day before.... its primative but it works for me.
prior to a duathlon i will have a good high carb breakfast and sip on a bottle of SIS energy drink an hour before the start and have a bottle on the bike. i also have a gel taped to the top tube but rarely use it.
duathlons are great, i really enjoy them and find them a good challenge.
May be stating the obvious but you also need to go running - probably quite a lot.
Running fitness is a lot different to cycling fitness (well to me it is and i'm 6'6, 100ish kilos) when you get off the bike your legs are not going to want to start at all. Practice the transition, go for a decent length cycle then try running a mile straight away - it tends to be easier if in the last few hundred meters of the cycle you change onto a little gear and spin your legs out a bit - but its still a wierd sensation and basically feels like you're running on the spot.
Running fitness is a lot different to cycling fitness (well to me it is and i'm 6'6, 100ish kilos) when you get off the bike your legs are not going to want to start at all. Practice the transition, go for a decent length cycle then try running a mile straight away - it tends to be easier if in the last few hundred meters of the cycle you change onto a little gear and spin your legs out a bit - but its still a wierd sensation and basically feels like you're running on the spot.
pablo said:
i also found a bottle of water helped, people say you are more likely to eat when you are actually thirsty, not sure if its true but it seems to work...
I completely agree with this, more than a slight element of truth.My first duathlon was two weekends ago at Hamsterly Forest. The course was no Dalby Forest but it was well organised and I enjoyed it. Sadly it was spoilt by some dirty chavs that reversed one of the signs meaning several of us got lost. Luckily I was only in for the training, was after no medal, but some people understandably got rather annoyed.
I really would concentrate more on the running than getting very focused on the nutrition, don't underestimate how hard it is - two lots of 3.5k may sound like nothing but after you've done 20k of hard biking believe me it can be tough. I only started triathlons in the summer and prior to May hadn't run in years. Running once a week helped me to improve a 5k time from 34 mins (!) to a sprint tri time of 23 mins within 7 weeks. Its surprisingly enjoyable too, a great opportunity to have a good think.
Do a brick session or two in the week before the race - these are basically sessions where you repeatedly run for 5 mins and then bike for 5 mins and then run... It helps your muscles 'learn' for want of a better word how to transition from one sport to the other. I do it in the gym which although not the best method means you don't have to leave your bike lying around somewhere. It also means you don't have to keep swopping shoes if you ride in spds.
Hi guys, thanks for the sensible advice here. I am working on the running (just realising how bad my technique is) but I feel I have that in hand. Its the eating side of things where I fall down. So thanks for your help, I hope to put it into practice over the coming weeks 
ETA: I've heard 'transition legs' can feel terrible
will be doing plenty of practice for them in the meantime. Hope to do a few Triathlons later in the year.
ETA: I've heard 'transition legs' can feel terrible
will be doing plenty of practice for them in the meantime. Hope to do a few Triathlons later in the year.Edited by patmahe on Wednesday 1st December 15:44
For nutrition I use The Food Doctor You can use it to shift weight through a regimented plan or simply dive in and use the recipes which are delicious.
The guy who runs my gym is a triathlon fanatic and that book was his recommendation. Given he knows what he's talking about and his tagline is 'Go to war on fat' it'll certainly help you. I did my first sprint triathlon this year and have several lined up for next year starting with Dorney Lake duathlon at the end of January.
The guy who runs my gym is a triathlon fanatic and that book was his recommendation. Given he knows what he's talking about and his tagline is 'Go to war on fat' it'll certainly help you. I did my first sprint triathlon this year and have several lined up for next year starting with Dorney Lake duathlon at the end of January.
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