Tips & Training

It really depends on the distance and on the person in terms of the caloric value needed to sustain the output through the race. I tend to take in 300 or so calories an hour.  In Ironman, this comes from a multi-hour calorie bottle with LUNA Sport Electrolyte drink and CarboPro, along with LUNA Moons and Clif shots to keep the kick going. In shorter events—such as an Olympic distance or Sprint Triathlon, I tend to stick to Luna Sport drink and a Clif Shot at the end of the bike going into the run. 
 
Fueling going into the race is almost as important. You don’t want to toe the line depleted with an empty tank. I tend to up my carb intake the days leading into key races, while backing down on my veggie/fiber because this will limit the indigestion and “potty issues”. The key to remember is to NOT try anything new during the race that you didn’t practice in training.

Do one longer workout in each sport once a week. If you are doing an Olympic distance triathlon, swim 2000, ride 25 miles, and run 6 miles. Doing this routinely will start to build endurance. 

Shoes should be changed every 300 to 500 miles.  At that point they lose their support, shock absorption and exhibit uneven wear from your foot biomechanics.  This can lead to knee and foot injuries. Remember, you can still wear them for walking or at the gym, or recycle them!

Go to the local bike shops (try multiple because some have more of a road or tri focus and some a mountain bike focus).  They can tell you about places to ride and group rides.