Following on from our ‘What do eat and drink before exercise’ blog, here’s some tips on fuelling during exercise, be it training or on race day.
Timing is key:
- If you are heading out for a shorter exercise session (less than 90mins) and providing you had an optimal meal before exercising, you may not require fuel during exercise and instead the focus should be more on hydration.
- Workouts outlasting the 90-minute mark begin to take a different toll on your body. Over 90-minutes, carbohydrates begin to play a key role in keeping your body fuelled for continued endurance exercise.
- As you exercise for longer durations, your body will begin relying on fats for fuel. This is one of the main reasons why we suggest eating real food during exercise, as your body will process it more efficiently while giving your body a nice mix of nutrients.
- Eating during the swim aspect of your triathlon is simply not possible, so provided you have eaten an optimal meal before starting your race, you should be able to hold off until you are comfortable on the bike before consuming nutrition.
- Know where you will store your fuel and if you will rely on aid stations. Know where the aid stations are in the race, how you will open packaging in a hurry and what foods are easy to chew, swallow and digest.