Per­fect Your Race Fuel

Triathlon Magazine Canada - - Contents - by Matt Fitzger­ald

Matt Fitzger­ald out­lines race fu­elling strate­gies for short course to full dis­tance. Fol­low his guide­lines on how to keep it sim­ple, avoid GI dis­tress and op­ti­mize your en­ergy for peak per­for­mance.

do Le­anda Cave, Chris McCor­mack, Michel­lie Jones, Greg Welch, Karen Smyers and Mark Allen have in com­mon? All of them have won both the Iron­man World Cham­pi­onship and the itu Triathlon World Cham­pi­onship.

That’s a size­able list, and it proves that the type of fit­ness re­quired for suc­cess short- course triathlons is not so dif­fer­ent from the type of fit­ness re­quired to ex­cel in long- course tri’s. All triathlons, re­gard­less of dis­tance, are al­most 100 per cent aer­o­bic in na­ture, re­quir­ing the abil­ity to sus­tain mod­er­ately high in­ten­si­ties for long pe­ri­ods of time.

Con­sider this: Hunter Kem­per av­er­aged 44.1 kilo­me­tres per hour on his bike for 40 kilo­me­tres in win­ning the 2013 Chicago Triathlon. Fred­er­ick Van Lierde av­er­aged 40.7 kilo­me­tres per hour on his bike for 180 kilo­me­tres in win­ning the 2013 Iron­man World Cham­pi­onship. That’s less than an eight per cent dif­fer­ence in in­ten­sity de­spite a more than four­fold dif­fer­ence in dis­tance.

Be­cause the phys­i­o­log­i­cal chal­lenges pre­sented by short- course and long- course races are sim­i­lar, the ideal race fu­elling strate­gies for th­ese events are also sim­i­lar. Yet there are also key dif­fer­ences. In this ar­ti­cle I will dis­cuss both the uni­ver­sal rules of triathlon fu­elling and dis­tance- spe­cific race nu­tri­tion guide­lines.

op­po­site

Ellen Pen­nock fu­els up while rac­ing the 2013

World Triathlon Grand Fi­nal Lon­don

itu

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