220 Triathlon



Q What’s the difference between anaerobic and aerobic?

A Anaerobic is when your body produces energy without utilising oxygen, stimulated by exercise that’s at high intensity. Aerobic is the use of oxygen in the body’s energygene­rating process. Aerobic exercise involves or improves oxygen consumptio­n by the body. Exercise intensity is usually moderate. Q How do you calculate fuel intake during a triathlon?

A In general, you have enough stored carbohydra­tes in the form of glycogen for up to 90mins of exercise, albeit this can vary by individual and intensity. But when taking on energy products, the classic wisdom is around 60g of carbs per hour in an easily digested form like gels and blocks.

This will meet the needs of most when it comes to fuelling your sprint- and Olympic-distance races. For events of over four hours, you’ll need to train your body to take on fuel even when under strain, this is why it’s essential to practise your race-fuelling strategy in training.

Also, ensure adequate fluid intake (around 100ml for every 8g of carbs) and sodium (around 50mg per 100ml) are taken with carbs as they help to ‘co-transport’ through the gut lining. Be sure to reduce fat and fibre intake for race time to accelerate gastric emptying, and make sure you find what nutritiona­l products work for you before practising with these at increasing intensitie­s in the eight weeks before your event. For more on this check out our Tapering Masterclas­s, from p68. Q Can I use my carbon frame in a turbo without damaging it?

A You can, of course, damage any frame in a turbo in an accident, but under normal circumstan­ces using your carbon f

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