Nutrition Advice for the Travelling Triathlete

Here at SquareOne we are celebrating all things Ironman as we get behind Campbell as he competes in his first Hawaiian Ironman in Kona next week.

We see a lot of triathletes here in the clinic and thought we’d share some nutritional tips and tricks for the travelling triathlete.

Whether you’re en route to Kona like Campbell of planning your first destination race, staying in a hotel doesn’t have to mess with your nutrition.

Here at SquareOne we are celebrating all things Ironman as we get behind Campbell as he competes in his first Hawaiian Ironman in Kona next week.

We see a lot of triathletes here in the clinic and thought we’d share some nutritional tips and tricks for the travelling triathlete.

Whether you’re en route to Kona like Campbell of planning your first destination race, staying in a hotel doesn’t have to mess with your nutrition.

Despite your best laid plans and booking instructions you may find yourself stuck in a hotel room that is lacking essentials like a mini fridge and a microwave. But before you give in to that triathlete mental breakdown stop and take a look around at what you do have and remember flexibility can be just as important as preparation when it comes to race day.

Here are a few easy pre-race ideas to add to your rental kitchen repertoire

If you have: A microwave

          – Sweet/white potato

          – Rice/pasta

          – Popcorn kernels in a paper bag

          – Frozen veggies, meals, pizza, pancakes and waffles

          – Soup

          – Scrambled eggs

           – Instant coffee

If you have: A fridge (or large ice bucket/cooler)

          – Produce such as store bought salads or pre chopped fruit and veggies

          – Yoghurt

          – Hardboiled eggs

          – Milk/chocolate milk

          – Cottage cheese/cheese

          – Deli meats

          – Orange juice

If you have: A coffee maker

          – Coffee

          – Oatmeal

          – Soup

        If you have: A portable or countertop range or skillet

          Stir fries

          Toasted bread

          Omelet

          Grilled cheese

          Pancakes

        If you have: an electric kettle

          Couscous and quinoa

          Oatmeal

          Pre-cooked pasta or noodles

          Soup

Other top tips

If there is no coffee maker in your room bring instant coffee for race morning or buy local coffee the night before, refrigerate and heat in the microwave the next morning.

Go food shopping early. The closer you get to race day the more likely the local grocery store will have been raided of your  – and 2000 plus other’s – favorite pre-race treats.

Perfect your race nutrition well before race day. If possible avoid choosing foods that are seasonal or hard to find.

Freeze your favorite meals ahead of time and prepare mixed creations in Tupperware containers for travelling.

Always have a food related “plan B”.