Before
Ensure you consume your pre-race meal 2 to 3 hours before the event and aim to consume 150g to 200g of carbohydrate in this meal. Continue to sip your OTE Hydro Tab with balanced electrolytes throughout your warm up and race preparation.
Remember: The higher the intensity the quicker you’ll use up your energy stores, hence why continuing to put carbohydrates back in is important during the race.
Take an OTE Energy Gel 5 to 10 minutes before the start of the race.
During
Obviously taking on board anything during the swim is not an option.
During the bike section carry at least one 750ml drinks bottle of OTE Energy Drink. Aim to drink it all, sipping little and often throughout the bike. Remember your fuelling and hydrating for the end. If it’s particularly hot it may be worth taking 2 x 500ml bottles of OTE Energy Drink on the bike. Remember dehydration can hamper you performance. Take an OTE Caffeine or Energy Gel during the last 5Km of the bike to set you up for a fast transition and start to the run section. Fuelling for later on in the race is an important part of triathlon nutrition.
Have an OTE Caffeine or Energy Gel next to your running shoes in transition and take it with you to consume at half distance during the run section. Always ensure you remain hydrated throughout the Olympic distance triathlon and take additional fluid on board during the run if necessary.
After
To kick start the process we would always advice consuming an OTE Recovery Drink as soon as possible after. This supplies you with much needed protein, carbohydrates and fluid; all essential if you want to recover quickly after the event.