It is difficult to fuel yourself in the water. Everything depends on the moments before the event to provide you with adequate hydration.
Consume an energy gel with a little water just before the start.
Swimming - Cycling transition
This transition is important as there is no nutrition intake during the swimming stage.
Use this transition to gulp down an energy gel with some water; it will give you a little boost before you climb on the bike.
Out of all the triathlon events, the bike stage is the one where you can hydrate yourself and provide yourself with energy the most easily. It is essential to keep up your energy reserves and avoid dehydration. The best way to combine the two is to use energy drinks such as ISO.
Drink a mouthful of ISO every 10 to 15 minutes.
Keep 1 or 2 Ultrabars to hand in case you start to feel like you need to eat.
Cycling - Running transition
Hydration is paramount during this transition. The transition from cycling to running causes a rise in body temperature that needs to be kept as stable as possible to avoid dehydration.
In practice: Take an Energy gel with water. A little extra kick before heading off for another event can do you nothing but good.
The final part of the race is now upon us. It is not the easiest as it is difficult to eat while running, whereas your energy needs are significant. In general, runners do not take bottles of energy drinks with them, so, the easiest way to provide a regular source of energy is to opt for Energy gels. They are to be consumed with water.
Handy little reminder:
All products used should first be tried during training sessions to ensure maximum digestibility.