5 Drinks to avoid before you train

Hydration has always been a key element of any triathletes training program. Lack of strength while swimming, cycling or running or imbalance and poor overall performances are often a sign of dehydration.

Proper hydration is needed before, during and also after your training and thus it’s important you stick to the right liquids. While water is the obvious choice there are plenty of flavored drinks available both good and bad so here’s a list of the top 5 drinks you need to avoid before your training.

Alcohol

One drink that goes out of the pre-training drinks list without saying is booze. Whether it’s just a beer or a cocktail if your training is coming up next alcohol is going to do you no good. Excess of it is only going to lead to dehydration, prolonged inflammation, loss of balance and poor choices.

A cup of coffee with low caffeine content is the ideal choice as it can get you up and running quickly thus helping you train efficiently.

Carbonated Drinks

Apart from alcoholic drinks, the next most harmful drink for your training is fizzy soda drinks. These drinks often result in bloating due to gas and also cause cramps and aches. The high sodium content in the drinks sucks out the water from the cells leading to dehydration.

Aspartame used in drinks as the sweetening agent is known to reduce memory, migraines, dizziness etc. Ice tea or coffee is a better alternative and in the right amounts keep cancer away.

Sports Drinks

 

Sports Drinks

Lots of athletes advertise sports drinks but truth be told only a hand full of them are genuine. Most of these drinks are packed with sugar and preservatives and while may provide some electrolytes; hardly have any valuable nutritional value.

The high sugar content of these drinks causes hormonal imbalance in the body which impairs the recovery process. Rather opt for a glass full of fresh tomato juice since it contains potassium and natural sugar and keeps BP in check.

Milk drinks

 

Milk drinks

While milk has its own set of benefits it isn’t the perfect pre-race drink either. These drinks are best consumed after your training routine. That’s because milk is rich in protein, carbs and fat and takes longer to digest. For protein intake stick to whey supplements mixed with water. These are digested quickly and plus provide your training the much-needed boost.

Fruit Juices

Remember those squeezy fruit juice packets you so loved growing up? For your pre-training hydration, these are one the worst possible choices as they contain high amounts of high fructose corn syrup.  This is an unnatural sweetener known to damage liver, metabolism and causes weight gain.

For fruit juice lovers there’s no drink better than freshly squeezed juice from citrus fruits such as oranges, berries etc. Coconut water too is an excellent alternative to regain lost electrolytes.

 

Here some other triathlon training tips you’ll find useful

5 professional training hacks for newbie riders

Irrespective of how you ride, your race goals or your bike type, I am sure you‘re always looking to learn and improve, ride faster and train harder and what better than a few hacks from the experts themselves isn’t it? So next time you’re in the saddle here is 5 tips you need to keep in mind.

Young Women Drinking Water On Her Bike

End it well

How many times have you seen riders speed off through the blocks and fade midway through? Well, the winner is the guy that ends on a high rather than begins at the top so whether you’re training or its race day always finish well.

This will also increase efficiency and make you mentally and physically tougher as you’d be training out of your comfort zone i.e. with tired and sore muscles. You’d also burn fat better which will boost your overall performance.

Eat light at night

Unless a serious case of sleepwalking there’s more likely no physical activity expected at night and thus eating a stomach full before bed is usually considered as overeating by experts. Yes, you don’t want to be starving either but leaving a little room is desirable as it helps control weight which often is quite tough for athletes.

Going to bed hungry is great for weight loss but that isn’t the aim either. Maintaining the right weight is the goal so skip the last pizza slice or chicken piece today at dinner.

Keep it steady

Most of your training should focus on riding at a particular speed. This will help you develop a strong base which in turn boosts fat burning and strengthens muscles more efficiently. You’d also learn to pace yourself better, a handy trick for your next race.

Ensure this speed is neither too easy nor too tough but rather a steady pace at which you can have a conversation without going breathless but yet feel tired by the end of it.

Keep negativity out

Have you ever had that feeling where your legs seem to get heavy, your stomach growls but you aren’t hungry or the heart’s pounding against your chest? Happens even to the best before a race but it’s just a feeling that shall pass 5-10 minutes into the race.

Avoid getting bogged down by such negative thoughts. Getting across the finish line is all that should be on your mind.

Take rest seriously

While logging the miles on the bike is important most pros also spend quite a chunk of time off it too. Training daily can be stressful. Apart from that, there is also the day to day rigor we all must endure and take time off is the best way to detox the stress.

It will refresh you both physically and mentally. Not taking these breaks can often result in an overload which reduces recovery period that in turn tends to mess up the training and overall performance.

Here’s what the experts have to say