the best opportunities to eat and drink. What you consume will be determined by the distance you're racing, weather conditions and your personal preferences and tolerances."For sprint-distance races I might carry a bottle of squash or energy drink
bars and put your glasses in your helmet with the straps/arms open. 8. If you can, have your bike shoes attached to your bike and put them on when you are moving. 9. Place your bike shoes in the right position if they are on your bike. Hold them
for you on race day. So I would say that the more time you have to try different sports bars, gels, energy drinks and timings, the better. As well as thinking about which carbohydrate you'll take on board during the race this is also a good time to plan
're training in three disciplines, back to back.Change it: Prepare your recovery foods before you train so they're ready for you to eat when you most need them. Far from home? Pack a sandwich or an energy bar.Not drinking after bike trainingToo often
-hour ride or two-hour run will burn more carbs than a long recreational ride or even a one-hour race. Consume about one gram of carbohydrate per 400g of body weight. The harder you ride, the more glycogen (carbs) you require."You need plenty of energy
.RunRunning shoes Running/bike socksExtrasSunglassesHat (optional)Sunscreen (optional)Food (energy bars/energy gels to give you a boost if your reserves run low during the race)Water bottlesPostrace outfit: You may be modest and prefer not to strut around in your
of rice, pasta or potatoes, the night before the race to top-up your glycogen stores. Aim to eat breakfast around three hours before the race and have a couple of slices of white toast or a bowl of low-fibre cereal. An energy gel around 30 minutes before
sprint triathlon. Part of the way round I completely ran out of energy and my time was terrible. For my next race I had porridge for breakfast and finished in a great time."There are certain things to bear in mind with regard to eating before training
such as a sports drink or half an energy bar on the bike section, then a gel with some water on the run. Work out what time you will need to get up to eat breakfast three hours before the race starts, then set your alarm. Plan what time you'll need to leave
weight per hour. For a 70kg male this equates to 280kcals per hour (1g Carbohydrate = 4 kcals). This would typically amount to three gels, approximately one energy bar, two to three bananas or 750ml of energy drink per hour, depending on the brand. Ensure
