How to manage your triathlon

How to manage your triathlon

Triathlon is a sport that combines three activities: swimming, cycling and running.There is no recovery break between the different events, they all take place one after the other with the shortest possible transition times. The body is put under serious strain and nutrition plays an important role in helping you achieve your original goal.

1/ SWIM LEG 

natation_triathlon

It is difficult to fuel yourself in the water. That's why it's important to hydrate yourself before the event.

Consume an energy gel with a little water just before the start.

 

 

2/ SWIM-BIKE 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.

 

 

3/ BIKE LEG 

cyclisme_hydratation

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.

In practice:

- Drink a mouthful of ISO every 10 to 15 minutes.

- Keep 1 or 2 Ultrabars to hand in case you start feeling peckish.

4/ BIKE-RUN 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.

5/ RUNNING LEG

course_a_pied

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 should be taken with water.

 

6/ A HANDY REMINDER

All products used should be tested during training sessions first to make sure you digest them well.      

.

 

 

 

marie-fauchille

Marie Fauchille

"Dietician-Nutritionist, passionate about multisport/adventure racing and rowing"

CHECK OUT THESE TOP TIPS 

Advice
bienfaits-tri
Doing triathlon has a range of benefits! The succession of swimming, cycling and running keeps you in shape while never getting bored, and lets you enjoy the great outdoors and reap the benefits of three complementary sports.
Advice
check-list-triathlon
The big day has come and you are on the starting blocks - it's time for your first triathlon! Do you have the right equipment? Here are some tips so you can rest easy on race day.
Advice
balle-massage
Do you know the different ways of recovering after a triathlon and after your training sessions? And, above all, do you know how important it is to make recovery a habit after every effort?
Advice
nutrition-velo
Depending on their level and fitness, triathletes can take up to 45 minutes for a sprint distance, up to 4 hours for Olympic distance and up to 17 hours for an Ironman. Each stage requires specific preparation in terms of nutrition.
Advice
prepa-tri.
So, you have decided to have a go at your first triathlon, well done! At this stage, you probably have 1000 questions starting with the following one: how should I prepare before the race?Training, equipment, race format, etc.
TOP OF PAGE