early in the race. Continue to regularly drink small amounts. Most athletes can tolerate 200-300ml every 15-20 mins but this will vary with the intensity of the exercise. You are more likely to drink them if the drinks are cool, palatable and easily
, find out what gels and drinks will be available to you on race day and try them out.Racing overseasOther considerations will come into play if you are travelling abroad to race, such as how food and hydration strategies change with the climate, what
'd expected and I did not have time for all my energy drink. Lessons learned."Helen Jenkins, 2008 ITU World Champion"I once had a problem at the Windsor Triathlon with heat exhaustion - I hadn't drunk enough the day before the race, which was freakishly hot. I
If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy
equal parts orange juice and water, plus a pinch of salt.Drink 100-200ml of an isotonic solution every 10-15 minutes; a standard 750ml bottle containing an isotonic drink should see most people through 50-75 minutes of training. You can have solid food
Cramping, gastrointestinal (GI) distress, nausea, vomiting: sometimes a hard workout or a tough race is memorable for all the wrong reasons. You may think these reactions are part of the endless joy of being a triathlete but there are steps you can
.Duathlons are raced over sprint distances, such as 2mile/10mile/2mile, short distances, such as 8mile/24mile/ 8mile or much longer distances, a prime example of which is the 10K/150K/30K Zofingen Powerman. The 2008 World Long Distance Duathlon Champion Catriona
race. Warm up on the bike for 10 to 15 minutes, then put in three or four 5K intervals at race pace. If you can use a course that simulates your next race, all the better.Arriving back at your transition, do a fast turnaround and head out for a 20
against your skin on race day - and it should not be a new sensation."You wouldn't use a mountain bike to train for a road race and the same rule applies to your triathlon preparations," says Dan Halksworth, a former Commonwealth Games swimmer who is now a
and British Triathlon's Male Elite Long Distance Triathlete of Year 2007"The day before the race have a carbohydrate-biased day to ensure you are fully fuelled. Keep fully hydrated and keep drinking water up to within an hour of the start."Sam Gardner, former
