https://conseilsport.decathlon.fr/conseils/comment-bien-recuperer-apres-un-triathlon-tp_19840

EFFECTIVE TRIATHLON MANAGEMENT 

Triathlon is a sport that combines three different activities: swimming, cycling and running. There is no recovery break between each activity, and the transitions should be as short as possible. The body is under a lot of strain and nutrition plays a huge role in helping you achieve your goal.

SWIMMING:
number 1

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.

number 2

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.

CYCLING
number 3

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

number 4

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.

A HELPFUL REMINDER:

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

Marie Fauchille

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

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