Participating in a triathlon for the first time can seem daunting, however there are some best practices to remember in order to both achieve your goal of finishing the event, but also having fun in preparation for the event and competing in the event. Now that triathlons are coming back in force after a year of change, more people than ever are ready for the challenge.
1. Hydration is key - Why is hydration so important?
Being dehydrated by as little as 2 percent of your body weight can begin to increase fatigue, reduce your athletic performance (mentally and physically), and increase your risk of heat stress. Maintaining adequate hydration is important throughout your training process. Ensuring you have access to any type of water dispensing equipment while you train will make sure you have a constant reminder to take in the necessary fluids needed for your body to recover. In addition, if your are training as a group, having access to larger water dispensers before, during, and after your training could prove valuable.
In addition, certain fruits that are high in water content such as watermelon are a good way to supplement the water intake your body needs to compete.
At least four hours before a triathlon or other endurance activity, drink 1 ounce of fluid for every 10 pounds of body weight to start the event well-hydrated.
2. Quality nutrition - In addition to hydration, what you eat is equally important. For beginners it's a good idea to keep a food log of what and when you eat. Keeping a routine will make keeping your dietary needs on track with your training.
Athletes should include 50–60 percent of their total dietary intake as carbohydrates, 15–20 percent as protein and 20–35 percent as fat depending on the time of year, preferred choices and their phase of training.
3. Sleep - Don't cut corners on sleep. One of Tom Brady's biggest claims to success is his rigid sleep schedule. Getting a minimum of 8 hours of sleep a night is crucial for your body's ability to recover.
Water Monster is a proud partner in triathlons and other endurance races across the country. Our lineup of Water dispensing tanks, spigots, and accessories allows for athletes across the country to access water during their event conveniently and hygienically.