Most if not all women who have run a triathlon feel butterflies know right before the big event. Sometimes, no matter how you feel your diet during training for a race when it comes to her on a lot of athletes can not contain solids.
So it's a response to meals before a race if you have trouble keeping anything solid because of nerves?
First, it is absolutely necessary to have a meal before aTriathlon, no matter how far they compete. Your stomach may feel like someone is doing the tango with her, but you should still take the proper nutrition for the race on board, can not chance to find the backup to supply fuel and how to avoid cramps during the race.
The right way to proceed is purely personal, you know your body and how you feel, but when you drink liquids or solids, while the nutritional quality, feed yourMuscles properly and do not know what you ate or drank e.
There is a difference, but when it comes to your stomach and your brain into thinking you've had a good meal if you only drank liquid makeup. The liquid does not fill the stomach, as food is solid, and still feel the sensation of hunger can interfere with concentration, especially in the back of a career.
If you can not really swallow solid, then there really is no choice but to drink fluids,but the good news is that this is not all bad. There are many athletes that I like, the liquid meals in order to complete the hydration and the ease of your home, digest faster than solids, and this allows him to drink a lot closer to home race.
Do you have knowledge of the contents of the liquids they drink, they must be from a small amount of protein and fat together and have a high carbohydrate content. This feeds the muscles and keepsYour energy and helps control hunger and fill the stomach, which also finished emptying too quickly. You have to be away from everything that maintain a high fiber content, and easy to swallow when, solid and then make sure to take in enough fluid to offset the amount is much lower than when drinking the liquid to feed.
Here is a ball park figure to give you some numbers to work, the right amount ofCalories or carbohydrates you need, of course, dependent on the amount consumed during the race. For every kilogram of body weight, you must take in about 1.5 to 4 grams of carbohydrates, is also needed to determine the best time for development to take them on board.
If you start with a window of 1.5 to 4 hours before the race, you should be fine if you have really bad nerves and then go closer to the mark for a time of 4 hours before the nerves were given the opportunity to take over . If you apply for aFirst time, then you can go for a larger meal, but if you go to a previous state after a meal should be smaller, and you will probably need extra fuel during the race, however.
If you are a distance Ironman, you need a lot of extra fuel before and during the race, and could be the fact that the solid, just do the face. You can use a combination of solids and liquids, however, and many women do this to racing Ironman and Olympic distance. Try somethinglike a muffin and a bottle of sports drink has a 4:1 ratio of carbohydrates to protein, then about 60 minutes before the race is done in some sports gels, it should help with your endurance and help recovery at the end of the other things.
These methods require during exercise testing, because they do not eat or drink too much before the race, but the nerves are running on the other side to create new hard if it is a race to solve some of these suggestions andI hope they can improve over time, to make it right for you.
The nerves are bad as a destroyer of the race by many ladies, so if one of the nutrition tips you need help to find the source of the nerves and deal directly with them its full potential in the race, however, show that only the contents of the stomach , just to start walking.
First make sure that it is a good warm-up before the race and jogging for 10 minutes, focus onForm and breathing, sometimes it helps take your mind of the nerves. You can also try breathing exercises, patient and relaxed, the pump to get oxygen to the brain and muscles, you breathe through your nose and mouth and stay focused.
As a loner, you do not need to be rude, but the prevention of other triathletes and do not talk with them, always enter the race early and make sure that your transition area is ready to go, check out the swim course and to avoid stressmixing and listening to the other competitors. They should also get the best principles of the baths, and make sure to empty the bowel, but that should not be a problem.
Get a tiny MP3 player and music as fill to raise, this block of all the trash talk and let you relax without your race is excited by the voices and usually discussed with other competitors in a race.
