Triathlon Magazine Canada - - SWIM BIKE RUN TRANSITION -

WHEN IT COMES to long course rac­ing, most ath­letes don’t fully ex­ploit their fit­ness on race day – only well-pre­pared ath­letes (and a few lucky ones) nail it. There are three main rea­sons why:

A lot of ath­letes don’t want to think at all dur­ing a race – they just put their head down and sim­ply swim, bike and run. Is this you? Do you feel that any­thing that causes you to think, re­act or plan is in­trud­ing on your train­ing? To per­form well in a long-dis­tance race, it’s im­per­a­tive that you plan. You also have to prac­tise and be will­ing to mod­ify your train­ing based on nu­mer­ous fac­tors, then re­peat that en­tire process again and again.

Here are a few tips that will help you get all th­ese fac­tors right on race day:


1. 2. 3.

We get our race day nu­tri­tion wrong We get our race day pac­ing wrong We get our race day headspace wrong


You need to know how much of each of the fol­low­ing to con­sume dur­ing long train­ing ses­sions and races: flu­ids, calo­ries and salt. Here’s a start­ing point for each:


FLU­IDS: To find out how much you’ll need to take in when it comes to flu­ids, weigh your­self pre- and post-work­out. Find the dif­fer­ence (con­verted to grams). Add the amount of fluid you con­sumed (ml of fluid + g of body­weight loss = to­tal fluid loss) and di­vide this num­ber by the work­out du­ra­tion. You’ll be left with an hourly fluid loss (ml per hour). Use this as a start­ing point for a fluid re­place­ment goal dur­ing work­outs of 90 min­utes and longer.

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