By Paul Regensburg

The ultimate seven days are severe in an athlete s practise for a triathlon occasion. this period of time may be the adaptation among an exceptional outcome and a catastrophe. This tips on how to booklet can help triathletes of all ability degrees of their ultimate arrangements for race day. keep away from errors, organize completely, and examine the secrets and techniques of the professionals.

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Extra resources for Race week: the final 7 days to your best triathlon

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2. Follow Pre-Race plan for Nutrition/Hydration. 3. Take only water in T-1. 4. Wait until 10 min into bike before eating. 5. Consume about 2/3 of your food on the bike. 6. It is better to absorb calories from solid sources and switch to gels/liquids as the race goes on. 7. Use only tried and true carb foods in the race. 8. Drink every 15 to 20 min and eat every 20 to 30 min, depending on race. 9. Keep a regular flow of nutrition into your stomach on the bike and run. 2010 10:08 Uhr Seite 56 10.

The three main ways to avoid “hitting the wall” are: • Carbo loading • Ingesting carbs throughout exercise • Lowering the intensity of exercise RACING – RULES OF THUMB 1. Have a Race Nutrition Plan. 2. Follow Pre-Race plan for Nutrition/Hydration. 3. Take only water in T-1. 4. Wait until 10 min into bike before eating. 5. Consume about 2/3 of your food on the bike. 6. It is better to absorb calories from solid sources and switch to gels/liquids as the race goes on. 7. Use only tried and true carb foods in the race.

88 oz. of total sweat loss E/minutes of exercise = sweat rate 88 oz. 47 oz. per minute After determining your sweat rate it is easy to know how much fluid to consume during your exercise. 47 oz. is being lost per minute, so you should make up for this lost fluid by consuming a total of 88 oz. of fluid every hour of exercise. It is best to hydrate every 15 to 20 minutes. 2010 10:07 Uhr Seite 37 HANDLING THE HEAT The sport of triathlon is somewhat limited by the fact that it must be placed in locations where the water is warm enough to swim.

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