By Carolyn J. Stefanik
This summer, the YMCAs of Bucyrus, Galion, and Marion are sponsoring the 1st Annual Mid Ohio YMCA Triathlon Series. The first event will take place on May 22nd at the Bucyrus location, with the Galion and Marion events following on July 25th and August 16th. Triathletes from all over Ohio will gather at on these three dates to paddle, peddle, and pace against their own personal goals and each other. So, if you plan to participate in any (or all!) of these events, what should your pre-triathlon diet look like?
Eating a low fiber dinner the night before the race is important, according to Krista Austin, Ph.D., a nutrition and performance coach. This dinner should be at least twelve hours before the start of the race, and should consist of highly refined carbohydrates like white pasta, white bread, or rice. Drinking water or electrolyte beverages is also a good idea, but it’s not necessary to ingest much more fluid than you normally would.
The morning of the race, eat a breakfast that is also rich in low-fiber carbohydrates. A white bagel spread with protein-rich peanut butter is a great choice! Follow this with a sports drink and you will be ready for race time!
Keeping yourself properly fueled during the race is just as important as the preparation. The average triathlete competes for about an hour an a half, and during that time should ingest twenty to twenty-four ounces of liquid with approximately 200 milligrams of sodium for every six to eight ounces.
For more information about the Mid Ohio YMCA Triathlon series, or to download a registration form, visit galioncenterymca.org. Additionally, you can register directly for the Galion triathlon at itsyourrace.com and the Marion triathlon at premierraces.com.
Not quite ready for a triathlon? The Galion Community Center YMCA will also host a 5K race on July 4th. You can compete with runners from throughout Crawford County and support local food banks at the same time! Admission to the race is a donation of three canned goods that will be donated to local agencies. Visit galioncenterymca.org to download a registration form!