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Triathlon suggestions

Posted Jun 29 2009 6:16pm
Many people progress from marathon running to triathlon events which is a very taxing riding , swimming and running trial.
Maybe
Swim 2.4 miles! Bike 112 miles run 26.2 miles
A real challenge.
This is an interesting summary of needs in the Financial Times Weekend Magazine
Triathlon kit
Seasoned triathletes are well known for forking out a lot of money on gear, but you don’t need to spend a fortune when you’re starting out ...
~ Goggles are a must. Those for “open water” swimming often use a mask style, which offers greater peripheral vision..
~ A wet suit is compulsory for most UK open water triathlons. But if your triathlon might be a one-hit wonder, hire a wet suit for the season instead of shelling out.
~ Many triathletes wear a “tri-suit”, beneath their wet suit, in which they can perform the cycle and run. But swim wear or close-fitting sportswear is fine.
~ You don’t need a super-light road bike (let alone a tri-specific bike), although it will be faster than a mountain bike or other upright. Use an aluminium-framed road bike with carbon forks.
~ Clipless pedals and cycle shoes fitted with cleats enable you to apply more power to the pedals, but they aren’t essential. . Ensure you get a good-fitting, well-vented helmet that meets British safety standards and fits snugly, even without the strap fastened.
Any old running shoes will do –But good shoes with the all-important elastic laces for quick access and a chafe-free interior for wearing sock-free. ~ Finally, a race belt with race number belt, to which you attach your race number, dispenses with the need for safety pins. Simply twist it to the back for the cycle and the front for the run.

Nutrition tips

1. Three to four days before the race, increase your carbohydrate intake to maximise stores of glycogen
in the muscles (the fuel your body breaks down for energy). Aim for 7g per kg of body weight per day.
2. Start the race well fuelled and hydrated. Many triathlons begin at dawn, which means getting up even earlier to eat a light breakfast of cereal or toast. If you can't face food,
at least have a smoothie or sports drink.

3. Consider drinking a cup of coffee 01' taking a caffeine gel an hour before the race starts. Caffeine has been shown to boost endurance performance.

4. Find out what - if any - sports drink is provided during the race so that you can try it out in training. Research has shown that isotonic sports drinks containing carbohydrate and electrolyte salts are more effective than plain water. Sip frequently, don't guzzle ..

5. As the bike leg is the longest part of a triathlon (and given that you can't drink during the swim), this is when to fuel up. Take an energy gel as soon as I get on the saddle, and another shortly before I get off, as well as drinking 500ml-750ml of sports drink. Jelly Babies are a good energy gel alternative.

6. Refuel afterwards to replenish energy, fluid and electrolytes, A milky drink, salty snack and fruit are ideal.

My only concern with this very good advice is the use of caffeine supplements, which are also cardio toxic at the wrong time. I would avoid them.
Source Sam Murphy FT weekend June 6/7 p 41
Sam Murphy “Triathlon start to finish “ Kyle Cathie p £14 .99.

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