SWIMMING:

SWIM  PORTION 

It is difficult to eat while you are in the water. It all hinges on good hydration before you swim.

Take an energy gel with some water just before you start.

SWIM-BIKE TRANSITION  

This transition is important, as you won't be eating during the swim.

Take advantage of this transition to take an energy gel with some water to give you a boost before you get on your bike.

BIKE PORTION 

Throughout the triathlon, the bike portion is the easiest time to hydrate yourself and boost your energy. It is essential to keep your energy levels up and avoid becoming dehydrated. The best way to achieve both of these things simultaneously is to use energy drinks, such as the ISO.

In practice:

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

- Bring one or two Ultrabars in case you get peckish

CYCLING

BIKE-RUN TRANSITION 

Hydration is essential during this transition. Going from cycling to running leads to an increase in body temperature, which needs to be kept as stable as possible to avoid dehydration.

In practice: Take an energy gel with water. It's always good to get a little boost before you take on the next portion of the race.

running

Running

Here comes the last portion. It's not the easiest portion to manage, as it's difficult to eat while you run, and you will significantly draw on your energy reserves. In general, runners don't take bottles of energy drinks with them, so the easiest way to get a regular boost of energy is to opt for energy gels. Energy gels are taken with water.

A HELPFUL REMINDER:

You should test all these products during your training sessions to make sure you can digest them well.

Effective triathlon management

Marie Fauchille

"DIETICIAN-NUTRITIONIST, PASSIONATE ABOUT MULTISPORT/ADVENTURE RACING AND ROWING"