By Sam Goodall
Nutrition
Often talked about as the 4th discipline of multisport. The general rule of thumb for races of over 1 hour, is you want to aim to consume between 500-750mls of liquid per hour. This will vary a little bit depending on conditions and your sweat rate. In terms of fuel, or carbohydrate, you need to aim to consume 1 gram of carbohydrate per KG of body weight per hour
You can get your carbohydrate from many different sources, the most popular being liquid gels, but other options include high carbohydrate powder drinks, and muesli or energy bars. The most important thing to remember is to train with what you plan to race with, and try different options, to see which works best for you
Run
As you start on the beach, it pays to think about your footwear/socks as you may get sand in your shoes and you don't want to start off the race with blisters
Road Bike
Make sure you have done some riding in groups and are comfortable drafting another rider. Drafting can save up to 30% of your energy
Mountain Bike
Stay relaxed in your upper body with a slight bend at your elbows. This will help you to stay in control and feel more comfortable negotiating potholes, and rutted sections
Kayak
Focus on using your whole body, the power should come from your torso and you should be driving through your legs. It is very easy to 'daydream' in the kayak, so I find writing some key technique points on the top deck of your kayak helpful
Chafeing
Often overlooked if you are a first time racer. Make sure you apply liberal amount of anti chafe creme on all sensitive areas and anywhere you may get rubbing
Thanks
Sam GoodallProfessional Trainer / Athlete