For optimal performance, she may want to consider carb loading. Carbohydrates are the most readily available source of energy that muscles can use during moderate and high intensity exercise (“Triathlon Training Diet – Endurance Sports Nutrition”). The goal of carbohydrate loading is to delay fatigue during the event and allow the body to maintain a high intensity for longer periods. By loading up on carbs, we increase the amount of stored glycogen by 200-300%; thus giving the body the extra boost it may need during this triathlon. Samantha should start carb loading three to four days before the event. For this to work properly, exercise must be reduced while increasing carbohydrate intake. For most athletes, five to seven grams of carbohydrates are generally acceptable during carb loading. However, for endurance runners and triathlon competitors, the amount of grams should be increased to between ten and twelve grams of carbohydrates should be consumed per kilogram of body weight (Mayo Clinic, “Carbohydrate-Loading Diet”). To figure this out, let's multiply ten by his body weight of 59.02. This preparation training method would require Samantha to begin consuming 590.20 grams of carbohydrates per day three to four days before the event. The best way to do this is to replace most of the fat in your diet with carbohydrates. This