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We regularly receive questions about nutrition and sports nutrition in relation to the triathlon distances. Questions such as:
Our vision is to understand if you take something, you must have information about AT energy which works your body. When do you use which energy source and how long can you sustain this. This information can be found on the pages about General Physiology.
The intake of sports nutrition depends on many factors. By having the above insight, you will soon be able to switch and switch on the basis of the circumstances.
The triathlon has many different distances, of which we have compiled an overview below. We have gone into more detail of the most familiar and done distances. These are highlighted in orange.
|Name distance||Short name||Swimming||Bicycles||Running|
|Ironman distance / Whole triathlon||1/1, IM, LA or LD||3800 m||180 km||42.2 km|
|ITU 3OD||3OD||4000 m||120 km||30 km|
|ITU 2OD||2OD||3000 m||80 km||20 km|
|Middle Distance / Half triathlon||1/2, MA or (E) MD||2500 m||80 km||20 km|
|Half Ironman / Ironman 70.3||IM 70.3||1900 m||90 km||21.1 km|
|ITU Olympic Distance (OD)||OA, OD, 5i50 or 5150||1500 m||40 km||10 km|
|Quarter Distance||1/4||1000 m||40 km||10 km|
|ITU Sprint Distance (SD)||SA or SD||750 m||20 km||5 km|
|Eighth Triathlon||1/8||500 m||20 km||5 km|
|Supersprint||400 m||10 km||2.5 km|
|Mini Triathlon||1/16||250 m||10 km||2.5 km|
Theoretically, a whole triathlon does not differ much from a half. Biggest difference is in the numbers that you will have to use. It also plays a bigger role again. If it is very hot then you will have to increase the intake of a thirst quencher and a hydration drink in order to have enough fluid in the body.
Planning and calculating when you drink or eat is even more important ... Know what you eat, and especially when.
The intensity of an entire triathlon will be even lower than with a half. You only have to sustain it much longer !! You want to stay in the fat burning zones for even longer to make as little of your carbohydrates as possible. This is difficult and therefore requires many hours of (expensive) training.
Elements that you must take into account:
Congratulations!! You are finished .. The recovery starts immediately, so make sure you take a recovery drink in the first 30 minutes, with a protein bar after 60 minutes. You will not want normal food, so keep drinking well (hydration drink) and try to eat small snacks so that your digestion starts slowly. In the days after the race, good replenishment of the lost moisture is very important. Drink per liter of lost fluid, at least 1.5 liters ... And a good recovery will be between 24 and 72 hours with an entire triathlon.
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