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To race a 10km run, 40km bike and 5km run you need to fuel a moderately hard effort until the end of the bike leg, then have enough left in the tank to keep going as fast as you can during the second, shorter run. <\/strong><\/p> This means carbohydrate<\/a><\/strong>-based fuelling, while also keeping yourself well hydrated and replenishing electrolytes lost in sweat, particularly sodium.<\/p> Increase your normal carbohydrate intake slightly at each meal the day before the race, while keeping fat and fibre low. <\/p> Have some easily digestible carbs for breakfast, e.g. white bread, instant porridge, rice pudding, banana \u2013 make sure you\u2019ve trialled this meal in training. Then take a gel or drink 500ml of sports drink about 30-45mins before the start.<\/p> Once you\u2019re on the bike, aim for 15-20g of carbs every 20mins from gels<\/a><\/strong>, bars<\/a><\/strong> or sports drink<\/a><\/strong>, and drink at least 500ml of water with added electrolyte tablets<\/a><\/strong>. <\/p> You could also take a gel in the first 5mins of the second run if you feel you need more.<\/p> Top image credit: <\/strong>Getty Images<\/p> <\/body><\/html>\n By Jo Scott-Dalgleish Published: Wednesday, 22 November 2023 at 12:21 PM To race a 10km run, 40km bike and 5km run you need to fuel a moderately hard effort until the end of the bike leg, then have enough left in the tank to keep going as fast as you can during the second, shorter […]<\/p>\n","protected":false},"author":24,"featured_media":27191,"template":"","categories":[1,23],"acf":{"readingTimeMinutes":"< 1"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2023\/11\/what-to-eat-during-a-duathlon.jpg",1200,800,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2023\/11\/what-to-eat-during-a-duathlon-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2023\/11\/what-to-eat-during-a-duathlon-300x200.jpg",300,200,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2023\/11\/what-to-eat-during-a-duathlon-768x512.jpg",768,512,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2023\/11\/what-to-eat-during-a-duathlon-1024x683.jpg",800,534,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2023\/11\/what-to-eat-during-a-duathlon.jpg",1200,800,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2023\/11\/what-to-eat-during-a-duathlon.jpg",1200,800,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"By Jo Scott-Dalgleish Published: Wednesday, 22 November 2023 at 12:21 PM To race a 10km run, 40km bike and 5km run you need to fuel a moderately hard effort until the end of the bike leg, then have enough left in the tank to keep going as fast as you can during the second, shorter…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed\/27190"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media\/27191"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media?parent=27190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/categories?post=27190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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