Triathlon

“The two main factors that contribute to the accumulation of fatigue during physical activity are dehydration and the depletion of glycogen (carbohydrate) stores.” We all tend to drink too little and therefore need to get used to drinking. Water has enormous importance and contributes to improving energy resources, resistance and performance. The secret of maximum performance (in addition to training and nutrition) is in the sufficient quantity of water that we make available to our body. Reducing the volume of water has an immediate effect on our blood pressure and even losing just 3% of fluids can lead to an increase in body temperature, worsening of performance and gastrointestinal disorders.

According to the American College of Sports Medicine (ACSM), the ideal intake ranges from 30 to 60 g of carbohydrates per hour for endurance races between 60 and 120 minutes, up to over 90 g per hour in intense efforts over 3 hours . These guidelines preserve glycogen stores in the body and optimize performance, as carbohydrate intake during exercise can improve performance. Recent studies and our direct experience with athletes and trainers in different disciplines finally demonstrate that in particularly extreme sessions (a very high race pace) or in mountain areas; Up to 120 g of CHO or more may be required. The athlete must be followed and calibrate consumption according to his pace and body, with the help of professionals. It is also important to train the intestine (we talk about it here)!
Assimilation
One of the most important topics is the topic of carbohydrate assimilation and therefore also gastric transit. The various formats such as Sprintade® ISOTONIC GEL and Sprintade® PROELITE, as well as the possibility of dosing Sprintade® HYDRO are aimed at regulating the assimilation through a different osmolarity (in simple words a different density of molecules) and a mix of carbohydrates with different weights molecular.
Professional athletes or those who engage in performances that require a lot of carbohydrates can easily suffer from problems in assimilation and digestion. Gastric transit is influenced by the volume ingested, the osmolar pressure, the caloric value of what is ingested and can be problematic when reaching 70% of aerobic capacity, during running and uphill phases.

Pre-race day: “Carbo Load”, increase in carbohydrate consumption to increase glycogen reserves.

1h before the race: prepare two water bottles, one with a measuring spoon of Sprintade® Hydro, the other filled with two measuring spoons of Hydro in a liter of water. Alternatively, Sprintade® Sport Drink can serve as a water bottle 1.

30′ before the race: prepare by drinking a solution of Sprintade® Hydro, for 2-300 ml or Sprintade® Sport Drink.

DURING T1: TAKE: ATP BOOSTER 3.0 + extra carbohydrates such as ISOTONIC GEL

DURING THE BIKE PHASE, TAKE every 30′: ATP BOOSTER + ISOTONIC GEL or a Sprintade® PROELITE 40 gel

IN THE RUNNING PHASE: only take liquids from water bottle 1 and, only for Olympic distance, take 1 ATP BOOSTER 3.0

AT THE END of the race: take a hydrosaline recovery product, a Sprintade® PROTEIN BAR or 5 tablets of Sprintade® BCAA 4:1:1.

The intake of supplements will take place above all in transitions and pedaling phases and it is important to remember to take energy (whether bars or gels) always accompanying it with liquids.

Before you leave
Bottle 1: water + Sprintade® Hydro (1 scoop) to use when taking supplements or bars or sources of carbohydrates.
Bottle 2: water + 2 or 3 scoops of Sprintade ® dissolved in water.

20′ – 30′ before departure: ATP BOOSTER OR ATP BOOSTER 3.0

During T1: ATP BOOSTER 3.0 + ISOTONIC GEL

In the bike phase: every 60′ a combination of ATP BOOSTER + ISOTONIC GEL + PROELITE 40 GEL to pursue your personalized carbohydrate goal. E.g.: after 30′ take ATP Booster, after another 30′ take isotonic gel, after another 30′ ATP Booster and so on.

During T2: take ATP BOOSTER 3.0 + extra carbohydrates

In the running phase: take ATP BOOSTER every 5km alternatively to 3.0 + extra carb

At the end of the race for better salt and water recovery, take mineral salts, together with a protein source and extra carbohydrates

Before leaving
Bottle 1: water + Sprintade® Hydro (1 scoop) to use when taking supplements or bars or sources of carbohydrates.
Bottle 2: water + 2 or 3 scoops of Sprintade ® dissolved in water.

20′ – 30′ before departure: ATP BOOSTER OR ATP BOOSTER 3.0

During T1: ATP BOOSTER 3.0 + ISOTONIC GEL

In the bike phase: every 60′ a combination of ATP BOOSTER + ISOTONIC GEL + PROELITE 40 GEL to pursue your personalized carbohydrate goal. E.g.: after 30′ take ATP Booster, after another 30′ take isotonic gel, after another 30′ ATP Booster and so on.

During T2: take ATP BOOSTER 3.0 + extra carbohydrates

In the running phase: take ATP BOOSTER 3.0 + extra carb every 5km. E.g.: after 5km take ATP B, after another 5km take ATP B 3.0, after another 5km ATP B…and so on.

At the end of the race: for better hydrosaline recovery, take mineral salts, together with a protein source and extra carbohydrates