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The distances and sports nutrition
Please note ... the following tips and advice must first be tested during a training session before you apply this in a competition!
The Sprint triathlon
The sprint triathlon is a weird distance with regard to sports nutrition. The tricky thing is that you act on the tops of your heartbeats, the bills have to happen super fast, and every second counts. The toppers do just under 60 minutes, but many of us will do between 1: 10h and 1: 45h.
The body has high intensity only 1: 10h and 1: 20h of carbohydrates that are stored as glycogen in the liver and muscles. This differs per person, so you will have to determine experimentally how many carbohydrates you have by simulating a match in a training session.
A sprint distance is thus a contest that takes place at maximum intersity. Theoretically, the body stops physiologically at this intensity with the absorption of nutrients. According to this theory, therefore, nothing has to be included, but there is also something like the mental factor.
Having nothing with you can cause unrest .. "what if I get hungry" , "there is the chance that I get an energy dip" etc, .Only for this reason, it is advisable to bring a gel in your back pocket. take a small bottle of sports drink on your bike.
At this distance, the period before and after the match is very important. If you start a sprint triathlon, it is advisable to have your fluid balance in order and to have your carbohydrate stock as large as possible.
Proper fluid management can be achieved by taking 1 to 2 bottles (a 500ml) with a 100% hydration drink. This drink supplements the required salts and minerals (electrolytes) in the body without affecting the fast carbohydrates in your body. These drinks therefore only contain electrolytes.
Also on the day of the race you can drink a bottle of it.
In the 5 days before a triathlon you will have the intensity of your workouts reduced in length and intensity. This to give the muscles the necessary rest. If you take extra slow carbohydrates during this period, the body will store these carbohydrates in muscles and liver. This provides an extra buffer (stacking carbohydrates). There are 2 ways to do this ... 1. Extra intake of carbohydrates via normal food (pasta, rice, couscous, etc.) or 2. Using a carboloader.
On the day of the triathlon the intake of electrolytes is therefore recommended. You can also eat a carbohydrate-rich, but fiber-poor meal for 1.5 to 2 hours (and try it out for a training at race pace).
About 10 to 15 minutes before the start, you can still take a gel together with a few good sips of sports drink. This gives you the necessary energy for cycling. At the switch we always advise you to have a bottle so that you can still drink during the change.
On the bike we always have 1 gel with us and a small bottle of sports drink. If the weather is warm, we recommend using a thirst quencher instead of an energy drink.
At the last change you can take a few gulps of your bottle and then immediately towards the finish.
Recovering well after such an effort is nice. You pushed your body to the limit in a short time. 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. As soon as possible, you can switch to normal eating again (not too fat and preferably no alcohol). Optionally, you can also take a protein bar.
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.