Eating and Drinking the Morning of the Race
Eating something on the morning of the race is not optional. You must eat or you risk a debilitating crash shortly after the race starts. You might not even make it through the swim if you start on an empty stomach.
If you find yourself dizzy and disoriented from low blood sugar, you can toss down a gel or eat something — not during the swim, of course — but it won't take effect immediately. You will still be wobbly for a significant period before you come around. Don't borrow trouble. Eat before you swim.
You should take in some food two to three hours before you are scheduled to enter the water. That means, of course, that you will have to get up earlier than you might have planned to. It's a good thing, then, that a bit of sleep deprivation the night before the race won't affect your race negatively.
Eating Choices
What you eat will be determined in large measure by what you are used to. It's worth repeating that race day is not the time to experiment with something you bought at the expo because it was touted as the super-food that will turn you into an elite racer. Many of the professional triathletes reject solid food on race day, going for an energy drink instead.
Shoot for 200 to 300 calories for your prerace meal, depending on your size and needs. Bananas are a popular choice. They are easily digestible and provide an adequate supply of carbohydrates without a lot of bad sugar. You might also try a bagel with peanut butter. The protein in the peanut butter will give you a full feeling without being overly heavy. Avoid high-fiber foods that can have you making unscheduled pit stops, a problem that is made worse by warm weather.
Some competitors have been known to eat baby food because of the consistency and because it is very bland and therefore unlikely to cause stomach upset. If you think that might work for you, give it a try during training. Don't try strained peas for the first time on race day.
In Liquid Form
You spent a lot of time in countdown week making sure you are well hydrated for your race. Keep it up even as the race approaches. You should take in about a liter of water before the start.
A good way to tell if you are drinking enough is time spent in the port-a-john before the start of the swim. You should have to go at least once, preferably twice, before everything gets under way.
It's okay to have a cup of coffee, perhaps even two, the morning of the race, but don't try it for the caffeine unless you're used to it. If you want the caffeine but don't like coffee, green tea is a good substitute.
Some companies offer complete nutrition in liquid form for use on race day. It's easy to get down while providing what you need for a good race.
I love orange juice. Is that a good way to take in fluid the morning of the race?
Skip the OJ, which has a lot of sugar. Because of the sugar content, it will take a long time to leave your stomach, and while it's sitting there, anything else in your stomach will also be hanging around.
