Please note ... the following tips and advice must first be tested during a training session before you apply this in a competition!
The distances of an Ironman70.3 are 1.9 km swimming, 90 km cycling and 21.09 km running.
|Triathlon name||Swim distance||Bike distance||Running distance|
|Sprint||0.5mi (750m)||12.4mi (20km)||3.1mi (5km)|
|Olympic Distance / 5150||0.93mi (1.5km)||24.8mi (40km)||6.2mi (10km)|
|ITU Lang||1.86mi (3km)||49.6mi (80km)||12.4mi (20km)|
|Half triathlon / Ironman70.3||1.2mi (1.9km)||56mi (90km)||13.1mi (21.09km)|
|Whole triathlon / Ironman||2.4mi (3.8km)||112mi (180km)||26.2mi (42.195km)|
The longer the distance, the longer you want to keep the carbs for the last part of the race. So in the first hours you will try to move as much as possible on fat burning. A 100% fat burning will never take place so in that period you will certainly need carbohydrates to supplement the energy supply.
A number of Half Triathlon / Ironman70.3 will be sponsored by a sports nutrition brand. Ask the organization which brand this is so that you can practice with this. An Ironman, for example, is sponsored by Enervit . With such distances (and therefore also for the entire triathlon), find out where the drinking stations are and how this has been arranged (topping up of water bottles or changing of water bottles). They also often have a sequence of beverages at the supply points. Know this well, because before you know you have a wrong drink in your hands !!
The preparation phase for the competition is of great importance here. The glycogen stores in your body need to be fully replenished and your fluid management needs to be in order (see sprint triathlon for more info)
Disadvantage at this distance (and even more with the whole triathlon) is that you have a long swimming part where you can take little energy. Try to waste as little energy as possible in this discipline, and stay out of the trouble of the other swimmers. You can also take a gel in the sleeve of your wetsuit. You can take this halfway by lying on your back and quickly taking the gel. Be kind enough to put the packaging back in your sleeve and not leave it in the water. The 10sec you lost with this you will easily earn back later in the match ...
At the switch (where you have an extra bottle) you also take a few bites of an energy bar that you have there.
Cycling is the ultimate time to add energy to the body and especially to bring the moisture balance in order. Make sure you have enough sports drink with you (preferably a bottle with thirst quencher and a bottle with energy drink). So know what the organization is organized ...
Furthermore, you can for example attach gels to your top tube of the bicycle with painting tape so that you can easily release it while cycling. Calculate how long you are working. You should take 70 to 90 grams of carbohydrates per hour. This can be done through gels, sports drinks and bars. So take counting in what and at what time.
Take a look at the back of that sports nutrition. With an Ironman70,3 we often have 6 isotonic gels with us, supplemented with 2 bars and 2 sports drinks bottles.
While running, it is advisable to use the organization's beverage post and alternate between water and sports drinks. First ask the organization what they offer because this really differs from game to match. If you do not trust it, you can always take your own sports drink. Science in Sports has made a handy 400ml bottle for this that fits easily in your hand. We personally take 4 isotonic gels if the gels of the organization do not fall well.
The same applies to the recovery as for the sprint triathlon. Try to take a recovery drink within 30 minutes of the effort. Such a recovery drink is a combination of proteins (building material for the muscles), electrolytes and carbohydrates. These elements are the basis for a good recovery. After 60 minutes we advise you to take a protein bar to support the recovery.
As soon as possible, you can switch to normal eating again (not too fat and preferably no alcohol).
Try to drink 1 or 2 drinks with electrolytes in the hours after the race and certainly the next day. Raising your water balance will improve your recovery in the hours that follow This is definitely recommended in warm weather.