Race Day Nutrition

With Challenge Gold Coast coming up, you should be practicing your race day nutrition. This Saturday may be a good time to have a plan in place and see how well you tolerate your nutrition plan and if you have enough to get through the entire race.

First thing to think about is your pre-event meal. It should be 2-2.5 hours prior to the event, with a light snack 1 hour before the race. The meal should contain 1-2 grams of carbohydrate per kg of body weight. So if you weight 70kg, you should be consuming 70-140g of carbs. To prevent gut symptoms, try to make this meal low in fibre, fat and protein. Good examples of pre-event meals (you will need more than one of these) include an English muffin with jam or honey, banana and honey sandwich, 2 slices of raisin toast, pancakes with honey/jam etc.

During the race, you should be consuming 1-1.5 grams of carbohydrate per kg of body weight PER HOUR! You won’t be able to eat or drink during the swim, and tolerance to food can be poor when running, so the main focus will be on the ride. A 750mL Gatorade (1 drink bottle made to the Gatorade specs if buying the powder) is 45grams, a standard gel contains 20-30 grams, and a large banana contains approximately 25grams.
Most people will be spending at least 3 hours on the bike. So for the average 70kg athlete, that is 210-315grams of carbs just to fuel the bike portion of the event. Those that don’t tolerate food when running may want to consider consuming more on the bike in order to fuel their run.

So with that said, feel free to comment below on your race day nutrition plan to help out your fellow athletes!

 – Coach Jo

Gatotade Robina Triathlon Nov 17 Highlights

The Trex’s were out in force at Robina for the Gatorade Robina Triathlon on Sunday 17th November. A huge field of adults and for the first time a large field of the Junior Raptors! All team members united to create an atmosphere second to none as a huge medal tally was won. A great team spirit was shown by all and nothing makes us more proud is to see our juniors tearing up the field, especially the first timers!

Well done team the coaches are so proud!

Holiday Intensive

Holiday Junior Triathlon Intensive 2014

5 days of learning, training, improving and fun with Team T Rex triathlon Coaching! Monday Jan 20th – Friday Jan 25th January 2014, based at the Runaway Bay Sports Super Centre. Limited numbers so be quick!

t rex camp

  • Monday Jan 20th Nerang Crit cycle track ride on track and velodrome plus run 8.30am-10.30am
  • Tuesday Jan 21st Paradise Point lagoon swim and run 8.30am-10.30am
  • Wednesday 22nd Jan 4pm-5pm junior Raptors training session Sports Super Centre swim, bike and run triathlon
  • Thursday Jan 23rd 8.30am-10.30am Luke Harrop Crit cycle track skills and bike technique plus pacing.
  • Friday Jan 24th 8.30am-10.30am Paradise Point swim and run session along with core and strength, followed by presentations with each child receiving a medal
  • Lunch on Friday provided

Total cost is $110 for the week. Priority given to those attending the full week then single days booking are on standby if program not full. Single days are $30 each.

Discount for 2 or more is $10 less per 2nd and 3rd child in the same family. ie 1 child $110, 2nd child is $100. two kids total is $110.

Medals upon completion, awards, lunch on the Friday are all included in the fee.

Please bring own food for the short break we will have during the session each day and plenty of water, towel, change of clothes and equipment specific to the session.

Contact Teresa 0414 777 319

Bookings and payments by January 18th please.

Teresa Theaker

BSB 484799 / AC 451037340

ITU age group London Worlds Send off Video

This is a video that represents our 4 team members heading off to do Australia proud at the World Age group championships in London.

Good Luck Guys!