There are several limiting factorsfor a half-distance triathlon from a nutritional point of view; on the one hand, glycogenavailability, since prolonged effort depends heavily on carbohydrates. Dehydrationand sodium losses also reduce performance by affecting cardiovascular function and thermoregulation. In addition, an inadequate intake strategy during the race and poor digestive systemtraining can lead to gastrointestinal problems. Finally, starting the race with low energy availability due to poor prior planning by not having done an adequate glycogen load, and/or with poor hydration, will limit the ability to sustain intensity throughout the race. And of course, at the end, it is important to follow the 4R rule: rest, energy replenishment, muscle regeneration and rehydration to be ready again as soon as possible.

BEFORE (24h prior)

• 2 Energy Bars (one of each flavor).
• 1 watermelon Hypotonic monodose.
• 2 chocolate Carbo Charge monodoses.
• 1 EnerGyPro Bar Mixed berries with nitrates

DURING (pre-swim)

• 1 cola EnerGyPro Gel 60g.

DURING (cycling and T2)

• 3 EnergyPro Gels 75g (1 red berries with caffeine,
  1 strawberry-banana, 1 orange).
• 2 EnerGyPro Bars (1 strawberry and 1 banana).
• 2 lemon EnerGyPro Drink monodoses.
• 2 Keepgoing Team Blue 600ml bottles.

>>>375g Carbs, 1850mg sodium, 100mg caffeine.

DURING (run)

• 3 EnergyPro Gels 60g (2 lemon and 1
  cola with caffeine).

>>>90g Carbs, 600mg sodium, 80mg caffeine.

**As an anti-cramp resource, 1 EnerGyPro Bar no cramp green apple

AFTER

• 1 watermelon Quick Recovery monodose.
• 1 EnerGyProBar Cherry with anthocyanins

A tipfrom the Keepgoing team is to test this strategy in previous training sessions to ensure success on race day.