Triathlon hydration race guide
Nutrition advice and product usage for triathlon obviously varies depending on the distance of the event you are competing in. The basic information of supplementing 60-70g carbohydrate per hour still remains and is what you should aim to be doing. It is definitely recommended to sip at regular intervals rather than take large doses. As with all endurance events it is important to ensure you are well carbo loaded and hydrated in the days preceding the event. A couple of strong points that need emphasizing are to practise in training what you intend to do on race day, and don’t over eat/drink on the bike.Sprint distance events
Sip a 6-8% solution of either PSP22 or go throughout your warm up and race preparation. If it is particularly hot then use GO rather than PSP22. Take a go gel 5 minutes before you race. During the bike leg carry a bottle of GO or PSP22 at 6-8% and aim to drink about 200ml. this should ideally provide enough to see you through the 5 k run. Always drink through the run if necessary.
Olympic distance
Again sip 6-8% solution of either psp22 of go throughout your warm up and race preparation. If it is particularly hot then use GO rather than pPSP22. Take a go gel 5 minutes before the start of the race. During the bike leg carry a bottle of go or psp22 at 6-8% and aim to drink around 550 ml. take a go gel within the last 5 km of the bike to set yourself up for a fast transition and the run. Have a go gel next to your running shoes in transition and take it with you to consume at half distance. Always ensure you remain hydrated throughout the event and drink on the run if necessary.
