This post will not magically turn you into the next Gómez Noya, but we hope it helps you prepare better for triathlon training.
If you love the sport and are considering your next event, read on.
How long is a triathlon?
Triathlon combines three disciplines in this order: swimming, cycling and running.
How far do you go?
It depends on the format:
-
Super sprint triathlon
A 250–300 metre swim, 6.5–13 kilometre cycle and 1.7–3.5 kilometre run.
-
Sprint triathlon
A 750 metre swim, 20 kilometre cycle and 5 kilometre run.
-
Olympic triathlon
A 1.5 kilometre swim, 40 kilometre cycle and 10 kilometre run.
-
Half Ironman
A 1.9 kilometre swim, 90 kilometre cycle and 21.1 kilometre run.
-
Ironman
A 3.8 kilometre swim, 180 kilometre cycle and 42.2 kilometre run.
Nutrition for triathlon training
Training involves substantial calorie expenditure, depending on body composition, fitness and intensity. A broad estimate is 500–900 kcal per training hour.
Carbohydrate is a major fuel for these sessions, so replenish it on training days. A starting figure discussed is 5 grams of carbohydrate per kilogram of body mass each day.
For training that is longer, daily intake may rise to 7–8 grams per kilogram to meet greater energy demands.
For protein, an intake of 1.2 grams per kilogram body mass is discussed. With the higher energy intake needed to support training, athletes can often meet their protein requirements through food.
Once carbohydrate and protein needs are met, complete the plan with good-quality fats.
Do not overlook hydration: high training volumes can cause substantial sweat loss. The significance of losses around 1–1.5 litres depends on the individual and conditions; inadequate replacement can affect performance and contribute to heat illness risk.
When sweat losses are high, assess replacement of minerals as well as fluid.
What should you consume during competition?
Carbohydrate and protein requirements may resemble those on training days, but starting with full glycogen stores matters for performance.
Pay attention to hydration. Both dehydration and excessive fluid intake can be harmful; overdrinking can cause hyponatraemia, or low blood sodium.
For long events such as Ironman in demanding conditions, salt tablets may be considered to replace sweat losses. A sports nutritionist should assess this; salt does not make excessive drinking safe.
Carbohydrate intake
For shorter distances, you can often use your practised carbohydrate strategy. In longer competitions lasting beyond 2 hours, intakes around 60–70 grams per hour are discussed.
The combination of carbohydrates, such as glucose + fructose or maltodextrin + fructose, can improve fuel use and race performance, with potential benefits for gastric emptying compared with glucose-only preparations. This is particularly relevant to intakes above 90 grams per hour.
5 tips for triathlon training
Triathlons are exciting, but demanding on body and mind.
Our recommendation is professional guidance to help you perform well while looking after your health.
Here are 5 key considerations if you are getting into triathlon:
- Start training and competition appropriately hydrated and fuelled.
- During long sessions and events, consume carbohydrate as you go.
- Avoid large amounts of fibre and fat beforehand to reduce gastrointestinal problems.
- Manage race hydration to avoid overdrinking and dehydration.
- Pay attention to electrolyte balance as part of managing cramp risk.
Our nutritionists specialise in sporting performance, and some are triathletes too. They can create a nutrition plan tailored to your goals and needs.
Explore our subscription options and enjoy your training.
