Nutrition tips for preparing for a duathlon

First of all, it should be noted that just because a duathlon does not include a swimming event, it is not necessarily easier than a triathlon. There are also several distances in this discipline, with efforts lasting up to 6 hours! It is therefore important to plan your nutrition and hydration before, during, and after the race, whether you are cycling or running.

NUTRITION TIPS: 

BEFORE: 

An energy bar or an energy drink within the 2 hours BEFORE the duathlon. You can also have one-third of an energy cake, ideal as breakfast. 

DURING: 

Two energy gelss, one during the running phase and one during the transition to the second running phase. An energy bar while you are cycling will be welcome. Hydrate with an energy drink or water. A few sips every 15 minutes will be ideal for maintaining optimal hydration.

AFTER: 

A recovery drink is, as its name suggests, ideal for recovery. Consume it within half an hour after exercising. The proteins and carbohydrates will initiate the recovery phase thanks to their rapid absorption. 

You can also have an energy bar if your next meal will be more than an hour after the end of your workout. 

KEY POINTS: 

- Keep your energy reserves topped up throughout every stage of the duathlon

- Hydrate regularly during each phase and at every aid station 

- Optimize your recovery to limit muscle soreness and cramps