Triathlon is a tricky sport. You can train perfectly and diligently, yet have a crummy race. Yes, I know this because as a Sherpa wife, I have witnessed MANY races. The good, the bad, the ugly. But after years of racing and a few trial and error “tactics,” I think it’s safe to say the kiwi knows what it takes to execute a GOOD race.
That being said, today I’ve asked the Kiwi to spill his RACE DAY TACTICS!
Hydration & Race Day Tactics via James Cotter
Arriving at the start line of your race fit and ready to cover the distance is easy for majority. But arriving hydrated and staying hydrated is where we all can sometimes fall a little short and in the end can really hurt your performance.
I’m sure you all have read the stats about how our performances suffer with the smallest amount of dehydration. When we sweat we also loose water and salt from the blood. Once this happens the blood gets more viscous, your heart has to pump faster and it leads to the whole stall, spin,crash , burn, fall to pieces. We as athletes want to avoid this scenario at all costs. (yes, I’ve been there.. hence the IV in the picture below back in 2009).
So during any race it is crucial to remain hydrated leading up to the event, during the event, and after to help promote better recovery. This will help you get back to training (post race) sooner.
Drip drop has very low osmolarity so it is easily absorbed into your system. The latest information out there says you drink to hydrate and eat to fuel. The caloric count in drip drop is low which helps with your gastric emptying rate, so your chances of suffering from GI issues during racing are greatly reduced.
Here are so tips to go into events hydrated to perform at your best:
- Night Before: one to two packet of drip drop on 18oz of water as a little load as drip drop contains 2 times more sodium than leading sports drinks.
- Race Morning: Very cold 18oz of water with on pack drip drop. I find cold solutions keep the gut cooler before the race when your core will really start to heat up. Being cool is just as important as hydration.
- Race: I will use drip drop in one bottle during the bike. Then i will make sure to have a cooler in T2 waiting for me before the run. Again this will be chilled as well to help cool the gut with cold fluid.
- Post Race Recovery: Instead of getting a post race IV during a long car ride or flight home, another pack of drip drop will do the trick =. This will help to get the levels of hydration back to optimal levels
*James (Kiwi Cotter) was asked to review drip drop during his racing and training, all thoughts and opinions are honest and his own.
I’d say those tips are pretty MARVELOUS!
Do you have any set race day tactics or hydration tips?
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