220Triathlon Edição 334

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TECH TOP 5MIDDLE GEAR
1 A GPS SYSTEM
to It’s incredibly useful
be able to track and
g. monitor your trainin
gets, It’ll help you set tar
our evaluate and plan y
ased upcoming training b
GPS on performances. A
u to system will allow yo
e, record time, distanc
rt elevation, pace, hea
ce rate, power, etc. On
sults downloaded, the re
should be used to
ng. motivate your traini
2 PULL BUOY
d helps This multi-purpose swim ai
on, you to improve body positi
ecision execute drills with more pr
ncy. and focus on stroke efficie
as it’ll Ensure you use it properly
s in reduce the use of your leg
at the the swim and focus on wh
per body is doing. up
KEY 70.3 NUTRITION
Head to for our recommended middle-distance races
FEBRUARY 2017 I I 39
TACKLE 70.3 IN2017
TRAIN TO EAT
You must train yourself to be able to eat and drink while on
the move; it’s essential to performance that you can fuel on
the go. Eating smaller portions more regularly can be easier
on the digestive system instead of scoffing a whole energy
bar in one go. Cut your energy bars up into quarters before
you ride and set a timer on your watch to remind you to eat
and drink. A rough guide is approx. 600-800mls of fluid per
hour and 180-220kcals per hour.
DON’T OVEREAT
Don’t overeat for the sake of it in the days before the race.
The concept of carb-loading doesn’t mean doubling your
portions of pasta/bread/rice. Your reduced training volume
will mean that you’re storing carbs for race day. Also avoid
high fibre or spicy foods: your digestive system doesn’t need
any additional stress during the race.
EXPERIMENT IN TRAINING
Experiment with different quantities of fluids and bars/gels.
Make notes on how you performed and build up a system
that works for you. Don’t be afraid to make mistakes in
training, as this knowledge will prove invaluable on race day.
RECOVER & REFUEL
Begin your recovery from a session as soon as you’ve
finished it by using a protein-based snack or drink. Enjoy a
balanced meal with more protein within 2hrs of the session.
CHECK THE RACE BRAND
Use the products that the race organisers provide in training
as it’s difficult to carry enough nutrition on your own. If the
race-day products don’t suit you then you’ve time to find an
alternative. And don’t try anything new on race day!
4 WINTER CL HING OT
ro Training outdoors th ugh
so dress winter can be tough
as warm appropriately to stay
hink and dry as possible. T
s rather about layers of clothe
em. Keep than one heavy it
r hands and feet covered, you
especially on the bike.
Waterproof overshoes can be
the best investment you make.
3 FOAMROLLER
This is one of the
most effective post-
session recovery
tools. Use it properly
and it’ll speed up the
healing process. But
it can be painful!
5 NTER TYRES WI
through the UK winters can be harsh Riding
r bike and your tyres take more of on you
ding on the less-than-perfect road a poun
es. Look for a tyre with more tread; surfac
be heavier than a ‘racing’ tyre but will they’ll
re resilient to punctures. be mo
Honing your nutrition strategy is key for middle-distance success. Here’s the essential training and race-day fuelling advice…