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TRIATHLON NUTRITION RULES OF THUMB

September 27, 2019

TRIATHLON NUTRITION RULES OF THUMB

Whether you’re racing Kona or testing the waters in your first Olympic triathlon, these simple tips will pay dividends during your next race.

SWIM

DURING SWIM

  • Drink 250 mls of water before start / Eat 1 Energy Gel 5 minutes before start
  • Eat 1 Energy Gel at midpoint (optional, but recommended if swim will take longer than 1hr)

DURING T1

  • Eat 1 Energy Gel
  • Drink 200-250 mls. of water during transition

BIKE

DURING RIDE

  • 250mls-350mls of plain water or sports drink during first 20-30 minutes of bike
  • Goal intake range = 200-400 calories per hour 500-700 mg per hour
  • Don’t “load up” at the end of the ride, keep intake steady

DURING T2

  • Eat 1 Energy Gel
  • Drink 200-250 mls of water during transition

RUN

DURING RUN 

  • Your heart rate is higher and you’re jostling your stomach. This makes it harder for your body to process the nutrients you need.
  • 2-3 ROCTANE Energy Gels per hour (200 calories)
  • 100-150 mls of water at every aid station
  • Always take your Energy Gel before you’re about to drink, as this helps with absorption.

TRI NUTRITION SUMMARY

CALORIES

  • 200-400 calories per hour (1 Gel every 15-30 minutes)

FLUIDS

  • 500 - 900 mls of fluids per hour
  • 500 and 700 mg of sodium per hour

RECOVERY

  • 15-25 grams of protein within 60 minutes
  • Drink 600 to 800 mls of fluid for every pound of water weight lost




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