What Not to Do Before a Triathlon: Expert Advice from a Triathlon Dietitian

As an aspiring triathlete, you're likely aware of the physical and mental preparation required for this endurance event. However, knowing what not to do before a triathlon is just as important as knowing what to do. This guide, curated with insights from a professional triathlon dietitian with 15+ years of experience, will help you avoid common mistakes that can hinder your race performance.

1. Neglecting the fourth leg - Nutrition 

The first mistake many triathletes make is neglecting their nutrition. Most triathletes have their training program sorted, but have put minimal thought to the fourth leg – nutrition. As an endurance sport, triathlons require an optimal balance of carbohydrates, proteins, and fats to fuel your body through training for three sports - swimming, cycling, and running. A professional triathlon dietitian can provide personalised dietary advice based on your body type, goals, training schedule, lifestyle and race schedule. There is no one size fits all so you’ll have the most success when you nutrition is customised to you and your needs.

Avoid drastically changing your diet in the days leading up to the race. Introducing new foods can upset your digestive system and lead to discomfort during the event. Stick with familiar foods that have worked well during training. The golden rule of racing is never try anything new on race day!

All nutrition strategies should be well practiced and well rehearsed. If you’re carbohydrate loading, ensure your plan is customised to your needs and has been practised at least once before race day.

2. Inadequate Hydration 

Hydration is another critical aspect often overlooked by aspiring triathletes. Dehydration can significantly impair performance and even lead to serious health complications. The more dehydrated you are, the worse your performance will be.

However, it's not just about drinking water; it's about maintaining electrolyte balance too. Electrolytes are minerals that help regulate nerve and muscle function and maintain acid-base balance and water balance in the body.

A common mistake is also over-hydrating or "water-loading" before the race which can dilute electrolyte levels leading to hyponatremia (low sodium levels). A balanced approach under guidance from a triathlon dietitian is recommended as getting this wrong can have serious implications. 

3. Ignoring Rest and Recovery 

In the days leading up to a triathlon, it's natural to feel anxious and want to squeeze in extra training. However, this can lead to overtraining and fatigue, which will negatively impact your performance on race day.

Instead, focus on tapering your training, which involves reducing the volume and intensity of your workouts while maintaining frequency. This allows your body to recover from the cumulative fatigue of training while retaining fitness and not feeling ‘heavy’ or ‘sluggish’. A good coach can help you with a specific plan for taper week to ensure you’re primed and ready to race hard on the day.

Also, ensure you get plenty of sleep. Sleep is your ultimate form of recovery. Sleep is where your body repairs muscles and consolidates memory, including motor skills needed for efficient swimming, cycling, and running techniques. 

4. Neglecting Mental Preparation 

Triathlons are as much a mental challenge as they are a physical one. Neglecting mental preparation can lead to anxiety and self-doubt that can sabotage your performance.

Avoid setting unrealistic expectations that put unnecessary pressure on you. Instead, set process goals (e.g., maintaining a steady pace) rather than outcome goals (e.g., finishing in a certain time). This helps keep focus on aspects within your control. We love the way one of our Triathlon Nutrition Academy athletes sets her goals – you can hear more about how she does that here.

Practice mindfulness techniques like deep breathing or visualisation exercises to help calm pre-race nerves and maintain focus during the race.
 

5. Overlooking Equipment Checks 

Finally, don't forget to check all of your equipment before race day. The last thing you want is a malfunctioning derailer or a flat tire that could have been prevented with a simple check-up.

Ensure your bike is in good working order with properly inflated tires. Check that your helmet fits correctly and that your goggles do not leak. Also make sure you have comfortable running shoes that won't cause blisters halfway through the run leg. Just like nutrition, never use new shoes or equipment on race day that hasn’t been worn in or tested well in training first.
  

In conclusion: 

Preparing for a triathlon involves more than just physical training; it requires careful attention to nutrition, hydration, rest, mental preparation, and equipment checks too. Avoid these common mistakes by seeking guidance from professionals such as a triathlon dietitian, and you'll be well on your way to a successful and enjoyable triathlon experience.

To find out about how you can work with us on all of your triathlon nutrition needs, click HERE.

Other articles you may be interested in:

Unveiling the Secrets of a Triathlete's Diet

What Should I Eat as a Triathlete?

How Many Calories Should a Triathlete Eat?