|
|
|
||
|
|
|||
|
|
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Juniors Training Tips
NUTRITION AND TRIATHLON FOR CHILDREN Information provided by: Carolyn Heinz BPE, BED, Grad Cert Sports Nutrition NUTRITION FOR TRAINING TIPS The most
important questions that most athletes should ask no matter what their age
is, what should I be eating? The answer to
this question is relatively simple when it comes to
children/adolescents. Their energy
requirements are at a higher level than most adults even if they lead a
relatively sedentary lifestyle. So
what does a young person who is training and competing in triathlon need to
consume? Young people
who are training in a multi-disciplined sport like triathlon need to ensure
that they eat frequently. Their
bodies will process foods and use fuels more effectively if they are
consumed frequently—approx 6 meals per day during training periods. What types of
food should they be consuming? This
is not rocket science, plenty of carbohydrates (there has been no published
recommendations for the quantity of carbohydrates for young athletes a true
guide is to ensure that carbohydrates make up at least 55% of daily intake.)
preferably carbohydrates that come from a less refined background. For example choosing wholemeal/wholegrain
bread is more beneficial than white bread, rye or barley bread is even more
energy rich. In terms of protein
intake (approx 1.2-2g/kg body weight per day), most young people have an
adequate intake as per the general population. About 30-39% of their total intake can be
made up of fat; preferably the unsaturated fats eg plant basis rather than
meat or junk food basis. Children
and adolescents fat intakes are higher than adults due to the nature of
their metabolism; some research indicates that they are more efficient at
using these stores as a source of energy than adults are. The key to a good training diet is plenty of variety
from a large selection of food groups and eating frequently. If you require further information or assistance
then please do not hesitate to contact Carolyn Heinz at cledger@tpg.com.au. NUTRITION AND COMPETITION For most young
athletes the complex task of carbohydrate loading is unnecessary and
unproven. The most important aspects
of competition nutrition are, the pre-event meal, adequate intake during
events and immediate refuelling at the end of the race to speed recovery. The Pre-event meal should be consumed
approx 2-4 hours prior to the race.
It should be, low in fibre, low in fat but high in
carbohydrate. Some good foods
include:
During the
competition, depending on the length of the race, carbohydrates should be
consumed in the following quantities:
As you can see
the CHO intake remains the same once we reach the 30min mark. Some types of foods that could be
consumed are included in the table below.
Ensure that all intakes during exercise is practiced during training
to avoid some of the stomach complaints that can be connected with them:
Post event
eating is just as important as the pre-event and intake during the
competition. This post event meal aids
in recovery and allows young athletes to continue training after races so
there is little interruption to the training schedule. Some general rules for the post event
meal:
HYDRATION
AND COMPETITION The most important element for any athlete, but in
particular to the triathlete.
Hydration is crucial for all young athletes as their body’s
thermostat is not as efficient nor as developed as an adult. They can dehydrate very quickly and can
become seriously ill if they do not take hydration requirements seriously. Pre-exercise
Hydration: athletes should begin events well hydrated. The hydration prior to competition should
be well planned. At least 300-600ml
of fluid with the pre-event meal and then 150-300ml every 15-20mins up
until about 45mins – 1hour prior to the event. Water is adequate for shorter events but
a sports drink may be needed for longer events to assist in the intake of
CHO stores. Hydration
during an event: in events under
30mins there are few performance benefits in drinking during the race, it
may assist in recovery and is advisable for all young triathletes to
practice. Post-event
Hydration: remember that thirst is not a guide to rely on; the body is
already in the first stages of dehydration.
So even if the athlete is not thirsty at the conclusion of their
event they will still need to rehydrate.
The athlete should be consuming fluids over the subsequent 2-4 hours
after their race. Hydration for
the triathlete becomes more challenging as the distances and time frames
increase. For most young triathletes
we can take this much more simple approach and train them with good methods
that they can then apply to their sport, as they get older. TRANSITIONS Some
triathletes generally regard the transition area as a place to rest - a
place to celebrate the completion of one leg of the race and prepare for
the next. How many hours of swim training would it take to lop two minutes off
your swim time? Probably hundreds, but how many hours of transition
practice would it take to lop two minutes off your transition time? Maybe
only one! Sometime you can be so focused on swim, bike and run splits that you
forget the clock is still running in the transition area. Every second
counts. The good thing is transition practice is not stressful and is worth
the investment of training time. Imagine the people you could beat if you were
just 3 seconds quicker in transition????? Remember….. the transition is not a rest area but a place to
speed in and out of, in the fastest time, with the least energy. 10 tips for
a fast transition 1. Practice your plan 2. Less is better 3. Bike shoes in the pedals 4. Run with your bike 5. Speed over the mount/dismount line 6. Attach your stuff to your bike 7. One outfit for all occasions 8. Navigation 9. Elastic laces & Talc powder 10. Grab and go Copyright
©2006 Engadine Tri Club - All Rights Reserved |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
