Are you participating in one of the Mont-Tremblant triathlons in June?
Have you challenged yourself to do both?
Is your nutritional plan ready and tested?
Are the selected foods and products those that allow you optimal performance as well as good digestive tolerance?
General feeding guidelines
Diet and hydration are clearly known to help athletes in their long-lasting performance, in intense efforts or when Mother Nature is generous in the heat. On the other hand, each athlete has specific needs that must be met during events, but especially during training to know his favorite products.
Remember, just because a product tastes sweet doesn’t necessarily mean it provides enough carbohydrate for your ordeal. Do your research and try several in your preparation weeks. Opt for solid and liquid products that will help you consume between 30 and 60 g of carbohydrates per hour of exertion and between 500 and 700 mg of sodium (or more if it is hot or if you tend to lose more salt. ). Also, do not forget that you should allow between 7 and 10 ml of fluid per kg of body weight per hour of exertion, depending on your thirst. However, it is still important to know your personal tolerance so that you do not experience physical discomfort on race-day.
Nutrition on the course
It is important that you find out in advance what products (in addition to water) that wil be on the course (note that the products offered at the refueling stations are supposed to complement those you bring with you during your triathlon).
There are usually pretzels and flat cola on the 70.3 running course. Pretzels contain carbohydrates and sodium which can help you achieve satiety, refueling and replacing sodium lost in sweat. Cola contains carbohydrates (mostly fructose) which help provide energy while running (similar to Gatorade).
These products are available on the course at the various stations, but it is essential to supplement with your own food, products and drinks to ensure you do not run out of energy and to have access to it at all times. You can try, for example, our homemade maple, pineapple and lemon sports drink recipe!
Good luck and have fun!