Triathlon Plus - - Nutrition Feature -

● Found in foods that come from plants. There are two dif­fer­ent types of fi­bre: sol­u­ble and in­sol­u­ble. Sol­u­ble fi­bre can be di­gested by your body and is found in oats, rye, ba­nanas, ap­ples, car­rots and pota­toes. ● In­sol­u­ble fi­bre can't be di­gested. It passes through your gut with­out be­ing bro­ken down and helps other foods move through your di­ges­tive sys­tem more eas­ily. In­sol­u­ble fi­bre can be found in whole­meal bread, un­pro­cessed ce­re­als, corn, nuts and seeds. ● It is im­por­tant to in­clude fi­bre in your gen­eral diet, although it does not pro­vide any mean­ing­ful en­ergy dur­ing a triathlon. In fact, eat­ing too much fi­bre prior to a race might con­trib­ute to an up­set stom­ach, par­tic­u­larly dur­ing the run sec­tion. ● Swim 750m. Cy­cle 20km. Run 5km ● To­tal race time: 60 to 100 min­utes ● Fuel ra­tio: Car­bo­hy­drate 92%, fat 8% ● To­tal calo­ries burned: 800 to 1,200 ● Swim 1.5km. Cy­cle 40km. Run 10km ● To­tal race time: 2 to 3.5 hours ● Fuel ra­tio: Car­bo­hy­drate 85%, Fat 15% ● To­tal calo­ries burned: 1,500 to 2,500 ● Swim 1.9km. Cy­cle 90km. Run 21.1km ● To­tal race time: 4 to 7 hours ● Fuel ra­tio: Car­bo­hy­drate 73%, Fat 27% ● To­tal calo­ries burned: 3,000 to 5,000 ● Swim 3.8km. Cy­cle 180km. Run ● To­tal race time: 8 to 17 hours ● Fuel ra­tio: Car­bo­hy­drate 65%, Fat 35% ● To­tal calo­ries burned: 6,000 to 11,000

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