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The distances and sports nutrition: Please note ... the following tips and advice must first be tried during a training session before you apply this in a competition!
The Olympic Distance (OD) triathlon
In comparison with the sprint triathlon, you can enter a 'zone' with an OD triathlon. Your heart rate will be a lot less than with the sprint. You have to be able to sustain it longer. The toppers do around 1: 45u a 2u over while the normal mortal takes a little longer.
We try to distribute the stock of carbohydrates as much as possible over the distance where we still try to keep the others for a final sprint while running. A good distribution in intensity over the distances you will have to practice ... how does my body react to this intensity and then I can still cycle / run.
With this distance you can therefore already better and easier replenish your carbohydrate supplies. The preparation is basically the same as the sprint triathlon, but the biggest change is in the bicycle part. In this part you can eat and drink much more. After all, you have more time and the intensity is lower than with a sprint.
TIP: It is advisable to take a 750ml bottle with you on the bike, supplemented with approximately 2 to 3 (isotonic) gels. You can attach the gels to the top tube of the bicycle with painting tape so that you can easily release it while cycling.
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 match 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.
The same applies to the recovery as for the sprint triathlon. Try to take a recovery drink within 30 minutes after the effort to replenish your glycogen stock. 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. As soon as possible, you can switch to normal eating again (not too fat and preferably no alcohol).
Try to drink 1 or 2 bottles of electrolytes in the hours after the race and preferably the next day. Raising your water balance will improve your recovery in the hours that follow This is definitely recommended in warm weather.