Q:There's a lot of conflicting advice about carbo loading. What's the best approach?
A: If you're training for an Olympic-distance race, you don't really need to carbo load. In the two days before you race, taper your training while eating the same amount as you would when following your usual schedule.
You could also increase your carb intake by having a glass of fruit juice with your meals. And you can check that you're taking in the right amount by aiming to eat 8-10g of Garbs each day for every kilogram you weigh.
Look at the nutrition-information labels on the food you eat in one day and try to work out if you're roughly hitting the right target.
For half-Ironman distance and longer, follow your usual training diet when you're tapering before the race and learn to pre-load with fluid. If you've plenty of fluid in your stomach it will easily be absorbed into your system, but it you only have a little it will take longer to leave your stomach. So its crucial to drink plenty of fluids before you start the swim. I hat way you'll be well hydrated when you start the bike.
During the run you'll become progressively more dehydrated so you won't have loads of fluid sloshing around your stomach. The key thing to remember for a long-distance triathlon is that you should have a well-rehearsed nutrition plan that you can use on the day. Write down what works well in training. You should he using the bike section as a kind of rolling buffet; many people eat sugary food in this section because they can't stomach it on the run.
Cutting out high-fibre foods in the 48 hours before the race can also help prevent tummy trouble on race day. Cutting down on fibre isn't something you should do on a day-to-day basis, but 24-48 hours before a race is fine. If you suffer from race-day bowel problems, you could consider using meal-replacement drinks before you race.
source: Triathlete's_World_Sept2010
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