Last week we asked you to submit any racing and training questions that you wanted our pros to answer. Javier Gomez, Jordan Rapp, Ben Hoffman, Kelly Williamson and Heather Jackson all took some time to help you start your season strong by answering your burning questions.
Here are the questions we chose with the Zoot Pros personal tips:
Question – NUTRITION:
I was wondering what your morning nutrition would be before an Olympic race and how long before the race do you eat, and also how do you warm up before the race. - RM
Javier Gomez’s response:
If the race is not too early I would eat rice with aumelette (2 eggs) and one banana 3 hours before the race . In terms of warm-up, depending on the swim facilities, I would swim 20-30 min in the pool or at the race venue itself, personally I prefer to swim at the pool.
Ideally after the swim I would ride 30 min and finally 15 min soft running, adding some 1-2 min of progressive race pace. However if this routine is not possible, I would swim at the race course and I would eat some toast/sandwich trying to fill up with as much carbohydrate as possible. hope it helps.
Question – TRACK WORKOUT:
What’s your favorite track or tempo workout that you do leading up to races? – Jenny
Ben Hoffman’s response:
Here’s a quality session to get that last bit of speed work in, without tapping too deep into your reserves. Of course it depends a lot on what you have done leading in, and what distance you are racing, but I would do this kind of session on a Wednesday before a 70.3 race:
w/u 2-3 miles jog (20min.) 4x100m stride 4x800m @ 5k pace w/90sec. jog recovery 10 min. jog c/d
I like feeling the speed and knowing my mile pace is dialed in without doing the whole mile. You should feel fairly relaxed holding 5k pace for 800m.
Question – TRI VS ROAD BIKE TRAINING:
When bike training how often do you ride on a Tri vs road bike? Why? - Jaclyn E.