How to Refuel During a Triathlon

Refueling during a triathlon keeps the body going in a steady pace, so your body can finish the race in a good condition, not completely spent. Such motivation takes forethought and knowing how and when to refuel, which is described in these steps.

Instructions

    • 1

      Refuel on the bike or 45 minutes into the race. Keep a snack on the bike, ready to eat and grab when you get on the bike. Eat while you ride with a one hand ride. Energy gels and bars refuel the body most efficiently. Make sure to consume 200 to 500 calories per hour following the first 45 minutes.

    • 2

      Do your math. Figure out how long your triathlon lasts. Based on the length of the race, you can decide how often, if at all, you need to refuel. In a 90-minute race, for instance, you will need to refuel your body.

    • 3

      Breathe while you train for the race. Practice breathing, so when you are in the race, with all the excitement, you have an inclination to breathe evenly throughout the race. Oxygen is vital to keep the body going.

    • 4

      Keep refueling after the race. You need to eat protein and complex carbohydrates at least an hour after the race to improve body's reaction to insulin.