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The distances and sports nutrition: Please note ... the following tips and advice must first have been tried during a training session before applying this in a competition!
The Olympic Distance (OD) triathlon
In comparison with the sprint triathlon you can get more into a 'zone' with an OD triathlon. Your heart rate will be a lot less than with the sprint. After all, you have to be able to sustain it longer. The toppers take around 1: 45h a 2h while the normal mortal takes a little longer here.
We try to distribute the supply of carbohydrates as well as possible over the distance at which we still try to keep the others for a final sprint when running. You will have to practice a good distribution of intensity over the distances ... how does my body react to this intensity and can I still cycle / run afterwards?
You can therefore replenish your carbohydrate reserves better and easier at this distance. The preparation is basically the same as the sprint triathlon, but the biggest change is in the bike part. In this part you can eat and drink much more. After all, you have longer time and the intensity is lower than with a sprint.
TIP: It is advisable to take a 750 ml water bottle with you on your bike, supplemented with approximately 2 to 3 (isotonic) gels. You can, for example, attach the gels to the top tube of the bicycle with masking tape so that you can easily loosen them while cycling.
While running, it is advisable to use the organisation's beverage station and alternate water and sports drinks here. First inform the organization about what they offer because this really differs from competition to competition. If you do not trust it, you can, for example, always bring your own sports drink. Science in Sports has made a handy 400ml bottle for this that fits easily in your hand.
The same applies for the recovery as for the sprint triathlon. Try to take a recovery drink within 30 minutes after the effort to replenish your glycogen supply. 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 it is possible, you can easily switch back to normal food (not too fat and preferably no alcohol).
Try to drink 1 or 2 bottles of electrolytes in the hours after the match and preferably the day after. Raising your moisture levels will promote your recovery in the hours that follow. This is certainly recommended in warm weather.