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

50-55 per cent of your calories from carbs you should half-fill your plate with vegetables, fruits and some whole grains.Sass says the rest should be made up as follows: 25-30 per cent from fats (olive oil, avocado and so on) and 15-20 per cent from

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

With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead