PRACTICE MAKES PERFECT

As the weather warms up and we’re gearing up for our early season races, it’s the perfect time to practise your race nutrition plans.

Practising your nutrition plan early in the season is a smart strategy to help you test and tweak things prior to the busy race season. Even if you have a well-honed strategy from previous race seasons, it can be a good idea to re-test, as our bodies can change from season to season. You can test out your nutrition plans in tempo training sessions, but it’s also a good idea to test them in race simulation workouts, or less important races. Our GI system can react differently when we combine the excitement and nerves of race day. You should also research what products are served on course and the weather conditions expected for race day, as these will affect your needs and can be incorporated into your training. So, what are the basics of a race nutrition plan? Let’s break it down into three parts:

1. The days prior to a race

2. The morning of the race

3. During the race

1 to 3 days prior to the race

If your event will last longer than 90 minutes, you may benefit from carbohydrate loading. From a triathlon perspective, focus on using this strategy for half- and fulldistance races. Carbohydrate loading consists of consuming a very high amount of carbohydrates (10 to 12 g per kg of body weight) for the one to two days prior to your event, with the goal of loading your muscle glycogen stores. To break this down for a 68 kg (150 lbs.) person, this is about 675g. Some things to note about carbohydrate loading:

1. You’ll want to drink plenty of water and fluids to aid with the digestion of the increased carb intake.

2. For generally healthy eating, we encourage high-fibre foods and whole grains, but during carbohydrate loading, you’ll want to look for lower-fibre, white food options. If you try to load with high-fibre foods, you’ll likely experience bloating and gas due to excessive fibre intake.

3. Protein and fat can be consumed in moderate amounts as part of regular meals, but should not be the main nutrients of focus during this period.

Race morning

What you eat on race morning matters and should be practised and planned so that even if you’re travelling you can replicate the meal wherever you are. It’s a balance between feeling energized and not feeling like you have food sitting in your stomach. One to four hours before the event, aim to consume a meal with 1 to 4 g/kg carbohydrates—for example, a bagel with peanut butter and banana slices. Then, about 30 minutes prior to the race start, have a small carbohydrate top-up, such as a gel, fruit pouch or fruit, like a banana. While everyone’s gut reacts differently, it’s best to avoid spicy, gassy or very high-fibre foods on race morning.

During the race

The focus of your race fuelling plan should be on carbohydrates, fluids and sodium.

Carbohydrates

After about 90 minutes of continuous activity, we deplete our body’s stored carbohydrates. This means that if we want to continue to have a steady stream of blood sugar (glucose), we need to take in carbohydrates. If we don’t, we may experience fatigue and fogginess, which is often referred to as “bonking.” For events lasting one to two and a half hours, such as sprint- or Olympic-distance races, 30 to 60 g of carbohydrate per hour is recommended. For events longer than 2.5 hours, 60 to 90 g/hour is recommended. You need to train your gut to be able to handle carbohydrates while exercising, so start with the lower end of the ranges and work your way up.

You can use a combination of sport supplement products (sport drinks, gels and bars) and real carbohydrate foods, like bananas. Keep in mind when you are racing or training harder, liquid and gel options may be easier to absorb than solid foods that require more digestion. You’ll want to go easy on fibre-, fat- and protein-rich foods when racing as they will be slower to digest.

Hydration

When it comes to hydration, our fluid needs vary based on your sweat rate, race temperature and other factors. A good starting point is aiming to consume 400 to 800 ml per hour, but you could need less or more than this. Next issue’s article will include more detail on sweat rate testing.

Electrolytes

In addition to water for hydration, we need to consider that we lose sodium in our sweat. The amount of sodium we lose in sweat is also personal. If you have a high sweat rate or are a salty sweater, chances are you’ll need to add sodium to your training fuel plan, especially if you are training or racing for more than two hours. Start with aiming to consume 300 to 600 mg of sodium per hour, and adjust as needed. You can do this through electrolyte drinks, sodium tablets or high-sodium gels and foods. Next issue’s article will include more detail on how to dial in your sodium needs.

Getting started on refining your race nutrition plan early in the season will pay off when you arrive on the starting line well fuelled and prepared.

Alexis Williams is a registered dietician from Burlington, Ont. (fuelyourendurance.com; Instagram: @fuel.your.endurance).

We all know that fuelling might as well be the fourth event when it comes to triathlon training and racing. Finding the right products that can help you reach your best and avoid bonking isn’t always easy, but here are a few that might just do the trick.

Named Sport Isotonic Hydra Zero Tablets

$9

Named Sport is an Italian “superfood” company that produces sport nutrition products with “the aim of improving athletes’ knowledge of sports nutrition.” Named Sport may not be a household name in sports nutrition in Canada, but it has grown considerably in recent years, and it is now an official sponsor of both the Tour de France and the Giro d’Italia. The company’s Isotonic Hydra Zero tablets are a favourite of many endurance athletes. The tablets come in two flavours, orange and lemon lime, and they dissolve in water. This isotonic solution is ideal for use before and during workouts, and it will help you smash your next ride, run or race. Despite being rich in flavour, vitamins (they include vitamins B1, B2 and B6) and electrolytes, the tablets contain zero sugars.

The Named Sport team recommends using the Isotonic Hydra Zero tablets in “situations involving excessive water and salt loss,” as they will provide you with “quick and refreshing hydration.” The “preparation” process for this solution is incredibly simple. All you need are a couple of the orange or lemon lime tablets added to 270 ml of water, then you shake it all up and in a matter of seconds, you’ll have a delicious and nutritious solution at the ready.

These tablets are exactly what you need in the middle of a long swim session, an exhausting ride, a hot and sweaty run and an arduous race. Whatever athletic situation you’re in, Isotonic Hydra Zero is the right choice to refuel and get a much-needed boost of energy.

Athletic Greens AG1

$79

The team at Athletic Greens created their product to help athletes and non-athletes alike “build a foundation for better health.” Their product, AG1, promotes gut health, supports your immune system, provides energy boosts and will fill any gaps you may have in your daily nutrition routine. AG1 features a whopping nine health products, including 75 vitamins, minerals and probiotics, all of which work “together to help you feel like your healthiest self.”

There’s a reason that everyone is talking about Athletic Greens (you’ve likely heard about the company on at least one podcast), and it’s because AG1 works. Perhaps the best part of AG1 is that unlike so many other greendrink smoothies out there on the market today, it doesn’t taste like someone tore up pieces of grass, tossed it into a blender and served it chilled. Instead, it’s a tasty and refreshing beverage that you can enjoy every morning, knowing that it’s helping your body perform at its peak.

Runner’s Protein

$45

As you can guess from the name, Runner’s Protein is the perfect protein for runners. That phrase, “protein for runners,” is a funny one, because you so rarely hear people talking about protein in the running community. Instead, protein is a topic reserved for gym rats and body builders. But 2Runners & Co. (the Canadian company behind Runner’s Protein) knows that every athlete, runners included, need protein in their diet. Runner’s Protein is a plant-based product designed to be consumed within 30 minutes of finishing a run (it’s great after swims and bike rides, too). Each serving of the vanilla-flavoured powder features 8 g of fast carbs (ideal for refilling your glycogen stores), 12 g of slow carbs (nutrients needed to help repair your muscles), 20 g of protein and 403 mg of electrolytes. With all of that in one convenient and delicious drink, you’ll be setting yourself for maximum gains in training every day.

Xact Nutrition Energy Fruit Bars

FROM $57/US$52, BOX OF 24

Xact Nutrition’s energy bars are, as the company says itself, “the tasty alternative to energy gels and chews.” The bars are small (only 30 g each), but each one packs a strong shot of energy that will help you tremendously in both training and racing. They’re light and sweet, and unlike many chews, Xact Nutrition Energy bars will pretty much melt in your mouth. They’re made from natural ingredients, and the various flavours (there are currently six available) offer different nutrients. The blackcurrant bar has caffeine, which is always welcome on a long ride or run, while the E-beet bars have added electrolytes. The size of the bars are ideal for triathletes, as they are easy to carry while training and racing, and they’ll quickly become a go-to for anyone who tries them. You’ll only have a single issue with Xact Nutrition Energy bars—when you eat your last one you’ll immediately crave another.—BS-M

THE NEW FACE of Ironman in Mont-Tremblant, Que. triathlon as a team sport. “No one gets to the finish line on their own,” shares Pauline Alix. “Community, volunteers and athletes—race day is a team effort.” As the first young mother to serve as an Ironman race director leading a three series event in Canada, Alix knows that surrounding yourself with a supportive team is critical in triathlon, regardless what side of the finish line you are on. In her rookie year as the race director, Alix is taking on what is expected to be the race’s largest field ever. The 5i50 and Ironman 70.3 Mont-Tremblant in June will host upward of 4,500 athletes, while Ironman Mont-Tremblant in August looks like it will be a sold-out event as well. She is looking forward to the challenge. “Strong does not mean you have to do something by yourself,” relates Alix. “Strong is acknowledging that we are stronger together.” Surrounding herself with strong women—and men who believe that women can succeed—has been a driving force for Alix.

Family comes first

Alix worked as a nanny in Australia for triathlete Sascha Kurz, who is a keen supporter of Alix’s new undertaking and understands the delicate balance needed to walk the fine line between competitive racing, a career, being a good partner and a parent.

“Even as a very young adult, Pauline embraced a balanced path of equal measures of experience, learning and fun,” says Kurz. “Popo has always run her own race, with great integrity.”

Alix does not measure success by the size of her paycheque. Instead, she measures it by the quality of her life. Finding a balance between pursuing a passion for event management and being the best partner and mother she can be is important to her.

“Women should not have to choose between a career and being a good partner and mother,” she says.

Dave Christen, the senior regional director for Ironman Group concurs.

“We work very hard at Ironman, and within the triathlon industry, to create a culture that fiercely protects our colleagues and supports their family and personal endeavours,” Christen says.

It is this unequivocal support for family that drew Alix to the race director role at Ironman. She was not asked to choose between her family and her career. Ironman made it clear: family always comes first.

“Anything is possible,” has long been the manta of Ironman. Alix believes that anything is possible, when you believe in yourself and surround yourself with a strong and positive support group.

The journey to leadership

Although Alix is unique as a young mother with a toddler in tow leading the crown jewel of Canada’s Ironman race series, her path to becoming a race director has been similar to others. Ben Rausa, the race director for Ironman Florida and Ironman 70.3 Gulf Coast, met Alix when Ironman first came to Mont-Tremblant in 2012. While Alix was just a fledging volunteer, Rausa has watched her grow into her own, working for a decade in every aspect of triathlon. As Alix honed her management skills, Rausa saw her mature into a strong leader and take her place at the table among other strong and passionate leaders on the Ironman team.

“She learned the event from the ground up, just as we all did,” says Rausa. Christen echoes the same sentiment. “Every person in a leadership role at Ironman followed a similar path that Pauline traveled,” says Christen. “We learned by doing. Pauline is a rising star in Ironman and we are delighted to have her at the helm of the MontTremblant race series.”

Just as important as knowing every phase of managing an event the size and caliber of an Ironman series, a calm demeanor, the ability to handle stress and deal with every type of personality is key to serving in a triathlon leadership role.

“Pauline knows what she brings to the table,” says Lily Nucera Rausa, the former race director for Ironman 70.3 Maine. “She speaks with purpose and intention.”

Alix credits her strong sense of self from a lifetime of strong female mentors, from her mother to her sisters, to her Ironman family, along with a community in MontTremblant that embraces female leadership and inclusivity.

New fingerprints

As Ironman celebrates a 10-year run in Mont-Tremblant this year, Alix has embraced her leadership role and intends to imprint her fingerprints on the race experience in her hometown. Just as an athlete takes a good year to prepare for an “A” race, Alix has been preparing to run her race series her way. That includes making the event more experience oriented, sharing the stories of amazing participants and putting the human side of triathlon front and centre. Max Lambert is very proud of his partner and the mother of his adorable young daughter. He supports her tremendous work ethic, admires her passion for event management and respects that she also makes work-life balance a priority.

“I watched Pauline race to the finish line at Ironman 70.3 Lake Placid in 2017, and I see that same fierce determination as she works toward a different kind of finish line this year as the race director for the Ironman Mont-Tremblant series,” Lambert says.

The event series is set against the backdrop of the beautiful fourseason resort in the eastern townships, and the region knows how to surpass the expected. Managing an event series that is a consistent athlete favourite, Alix also knows how to exceed expectations. Building on a solid foundation and supported by a tremendous team that is forging a new path for Ironman Mont-Tremblant, Alix is keeping her eye on that finish line, while always making time for hugs and cuddles with her baby daughter, Charlotte.

Professional triathlete Chelsea Sodaro showed us last year that young mothers can take the top podium spot at the Ironman World Championship. Pauline Alix is showing us that young mothers can win on the other side of the finish line as well.

Cathy Bergman has worked on both sides of the finish line as a six-time Ironman 70.3 finisher and a devoted volunteer when she is not racing.

IWAS ON THE shuttle bus on my way back to my car after watching the last of the pros cross the finish line at Ironman 70.3 Mont-Tremblant last June when I spotted Flora Duffy out my window. She was out for a jog. She looked fresh and, if she was feeling devastated, she showed no sign of it.

It was like witnessing a lesson in grace and acceptance: the Tokyo Olympic gold medallist and four-time ITU world champion had flown up from Denver for the race, and all bets were on Duffy to finish on top of the podium. She’d made it to Tremblant. Her bike had not.

Just about everybody has a lost luggage story these days, and for most of us, the stakes are not quite as high as they were for Duffy. (She’d been forced to withdraw from the Chattanooga 70.3 due to COVID, and the Mont-Tremblant race was her last shot at a slot for October’s 70.3 World Championship.) But any age-grouper who has ever flown to a race can relate. Of all the logistical challenges triathletes face, how to get your bike there in one piece, on time and race-ready can feel like a roll of the dice.

Take Christine Piché. Last year was a come-back year for the 48-year-old electromechanical technician, who moved to Lac-Mégantic, Que., to begin the long preparation to race the gruelling CanadaMan/Woman XTri event. She’d finally recovered from her injuries after being struck by a car on the bike course at MontTremblant in 2019 while training for her first full-distance race. She’d had surgery to repair a torn-up shoulder and, to celebrate, last spring Piché invested $17,000 in a Felt time-trial bike with all the bells and whistles. She won her age group in the CanadaMan sprint in July, posted a personal-best time at Ironman 70.3 Maine two weeks later, then raced Timberman a couple of weeks after that. She wrapped up the season in early December, flying to Orlando for Ironman 70.3 Florida.

When Piché collected her bags at the airport, she discovered the rigid Thule bike case scuffed up, with the little feet at the bottom broken off. Inside, things were worse.

“When I took my bike out of the case, I found the fork all scratched up,” she said. “I also discovered that two cables were cut—one of the gear shifters on the aerobar no longer worked and a brake, as well.”

How had it happened? Piché said she had packed the bike like it was crystal, cushioning it with extra padding and tying every piece down with extra straps. She had arrived in Florida a week early, to give herself time for a few rides before her event. But, with electronics and other parts in short supply everywhere, she spent most of that week tracking down bike shops and pleading with mechanics to get her most-prized possession fixed ahead of her event. She got the bike back just in time to rack it for the race.

“They ended up using a part from a bike that was already in the shop,” she said. On the return flight, Piché’s Felt fared even worse. “When I picked up my case in Montreal, one of the clips on it had been ripped right off. The lock had been cut, and there were bike parts missing.”

One of her carbon wheels was also broken. She said even the American Airlines representative at the airport couldn’t believe the extent of the damage and helped her document her complaint.

“Customs has the right to open a case,” she said she was told. “They cut my lock and went into mine and made no effort to put the bike back the right way.”

Once home, Piché’s bike went straight back into the shop for another long wait for parts.

She finally called me at the end of January with some good news.

“My baby is back,” she said. By then, she was $1,000 out of pocket for the bike repairs. The case wasn’t yet fixed, and she was still waiting for a response from the airline for her compensation claim.

“It’s a lot of money, but it’s not just about the money,” Piché said. “The whole thing upset me so much, and dealing with it took up so much of my time, I’ve neglected my training. I haven’t felt motivated—just overwhelmed by the whole bad experience.”

As a prep race for the gruelling CanadaMan/Woman, Piché signed up for Ironman 70.3 Lanzarote in the Canary Islands in March. Getting there is a snap if you’re in Europe, but from Canada it involves flying on at least

two airlines. That means more oversized luggage fees, more trips through customs and, once you leave the airport, more stress about finding a taxi big enough to haul you, your bike and the rest of the gear to wherever you are staying.

When Montreal triathlete Genady Balik and his partner, Ann Walling, travelled to Lanzarote for a training camp a few years ago, Balik calculated that the excess luggage fees for the two bikes alone would add up to $600.

“They have very good bike rentals in Lanzarote,” he said. “For $500, we could rent bikes. So that’s what we did.”

I shared Balik’s experience with Piché, but the suggestion that she rent a bike in Lanzarote didn’t go down well.

“Renting a bike that I haven’t been fitted for: it’s too much of a risk,” she said. “I’m still recovering from my accident. I risk getting hurt again. I risk being unable to finish the race. I need my own bike.”

At least getting the bike to the race shouldn’t break the bank.

Since 2019, many airlines appear to have taken pity on triathletes and other cyclists, lowering their fees for bikes. American Airlines, Delta and United now count bikes as part of your checked baggage allowance, as long as the packed bike weighs in at no more than 23 kg (50 lbs.) and the overall dimensions of the bike case meet each airline’s relatively generous maximum size. Some European airlines, like British Airways, have followed suit. So has Spain’s Iberia, for long-haul flights—but a shorthaul flight (from Madrid to Lanzarote, for example) will set you back ¤45.

In this country, WestJet and Air Canada both charge a $50 handling fee for bicycles, regardless of whether you are checking other bags. Air Transat also charges $50 in the Americas, but $75 for transAtlantic flights.

On almost all the airlines, you’ll still incur excess charges if your packed bike is too heavy. Some of the most durable hard cases weigh in at 12.5 kg when they’re empty—so how light is your bike?

Believe it or not, this is all an improvement. At least you know what you are in for. A decade ago, when I hauled my bike to London for the ITU age-group world championships, Air Canada charged me $50 for the bike as my only piece of checked luggage—plus another $75 in handling fees. I flew home on Icelandair via Reykjavik to take advantage of a free stopover, but I paid US$200 in additional baggage fees: $100 for each leg of that trip.

Lesson learned. Do your homework. Then budget accordingly.

Loreen Pindera is a freelance journalist and avid triathlete from Montreal.