Several people start short triathlons and climb up too long races, or train in groups with people who have completed the race in different lengths. Very often people stick to their old faithful kit and gear as they cover the distance, or could run out and get the blue trisuit their teammates' use, as it makes them look like a character from an X-men movie. There is a subtle difference between the gear and kit you need for short and long course triathlon and the choices you make a difference in your performance and comfort during and after the race.
Short course triathlon gear and kit are based on speed, both for race legs and transition zones, with many compromises. In a long course triathlon, an athlete speed makes very little difference in the total. Gear and clothing should too according to the athlete’s comfort and the ability to take care of their body during a race. It simply means a lot more clothing and tools and the need to perform well under various weather conditions.
Trisuits are your speedy options for the race. For several athletes, the shorter the race, the more likely to wear a sleeveless trisuit, as there will no restriction on the body movements. Most athletes could argue that the sleeves could enable drag reduction on both the swim and the bike legs.
Most short course triathletes often choose a fun sleeve wetsuit, when the water is cold. The sleeves add a little more flotation and have less drag and will let in minimum water. Most athletes feel that long sleeves can tire their arms as there will be an issue of forcing a higher stroke rate, but will be minimised during a short race.
Athletes often lube from elbows to wrists, knees to ankles and feet to enable the wetsuit to slip off easily. Calf guards and arm sleeves make it easier to take the wetsuit off and can leave them on for the rest of the race as it offers insulation to keep the body warm during the cold. They even help pump blood back to the heart for oxygenation of the blood, which reduces fatigue.
While it's tempting to get into the race, your nutrition is highly important. It is what you eat that makes the difference in health and performance. You will be helping your body maximum training adaptions and recover throughout the season. A healthy diet is often recommended which include:
Eating high-quality meals and snacks made up of whole foods. Enjoy a cheat meal occasionally. Maintain a healthy body weight. A simple diet should be followed according to his or her body type and food preference.
Post: Power Protein and LIV Raw are perfect proteins for triathletes, for maximising muscle recovery and reduce cramps.
Getting adequate supply of amino acids during the training is an essential part of the performance. Also, protein consumption immediately after exhaustive exercise is proven to boost the rate of muscle protein synthesis, stimulate muscle protein growth, and enhance the skeletal muscle adaptive response to endurance training.
Liv Raw is specially formulated for Triathlons as the
combination of three branched chain amino acids
promotes protein synthesis at its best specifically Leucine, which is the king anabolic amino acid.
Supportive: Vitamin D, Fish Oil, Collastead, Tri Fibre and Multivitamin
Assists in improving the immune health of triathletes, keeps their tendons and ligaments strong hence reducing risk of sprain and strain; reduces inflammation, oxidative stress and keeps joints, bones, heart, brain, digestion and eyes healthy.
Vitamin D can help increase immunity, recovery and bone strength, while decreasing inflammation—all factors that help prevent injury. It can help increase strength, power, reaction time and balance in triathletes.
Omega 3 fatty acids help improve recovery by decreasing inflammation in muscles by reducing oxidative stress and keeping joints, bones, heart, brain, healthy.
Adequate supply of vitamins and minerals plays an important role in production of energy and acts as a co factor in many bodily functions, which if nutritionally compromised may negatively affect performance.
Collagen (most abundant protein) is helpful, both in protecting your soft tissues and joints while running, and enhancing your recovery in terms of flexibility, mobility, and cushioning.
Soluble fibre holds great importance in an triathlete’s diet as it is primarily responsible for gut health and proper bowel functioning. It improves mineral absorption which enhances overall health.
Pre Ride: Power Active assists perfectly as a pre meal in keeping energy levels up and preventing muscle damage. Additionally, presence of vitamins, minerals and special ingredients helps boost performance.
Like a pre-workout drink , consumption of this an hour before any prolonged performance ,seems to hinder muscle protein breakdown and stimulate muscle protein synthesis, allowing the triathlete to better respond to training.
Bed Time: MiCasein provides slow digesting pure micellar casein to triathlete for overnight complete muscle recovery caused due to the stress during training and competition.
Boost of energy coming from best carbohydrate sources such as sucrose, maltodextrin which gets oxidised quickly and electrolytes to maintain hydration and prevent cramping.
During: - Carborance is an ideal energy drink for triathletes to meet high demanding energy levels by providing instant and sustained carbohydrates during training and competition.
In order to maintain optimal levels of glycogen, a carbohydrate drink is recommended when on 2 to 5 hours of training daily. Carbohydrates should be consumed in the form of easy-to-digest sugars and starches before, during, and immediately after training in the form of beverages to get energy, perform better and refill glycogen stores.