How to Use Energy Gels in Triathlons: Best Pro Tips

Summary

This video offers top hacks for energy gel transportation and consumption, focusing on triathlons. It discusses the importance of timing gel intake to avoid energy depletion and provides creative storage solutions during swim, bike, and run phases. Tips include using wetsuits, bike pockets, bento boxes, and turning water bottles into fuel bottles. The video also suggests using race belts and hydration vests for efficient gel and fluid management, emphasizing the need to practice these strategies during training.

Takeaways

• 🏃‍♂️ Energy gels are a concentrated source of energy for long-distance events, available in various flavors and textures.
• 🕒 Timing is crucial for gel consumption; take them before you feel the need for energy, as they take up to 25 minutes to be absorbed.
• 🔔 Use a watch to set alerts for regular gel intake, such as every 20, 30, or 40 minutes, to maintain energy levels.
• 🏊‍♂️ For long-distance swimming, store gels in a wetsuit sleeve for easy access during the swim.
• 🚴‍♂️ When cycling, use the storage pockets on triathlon suits, bike bento boxes, or tape gels to the top tube for easy access.
• 💡 A game-changing tip is to turn a water bottle into a 'fuel bottle' by adding gels and water for a convenient carb source on the go.
• 🥤 Practice the 'fuel bottle' method during training to find the right consistency and taste.
• 💼 Use tri suit pockets, race belts, or ultra running belts to carry gels during the run phase of a triathlon.
• 🎒 A hydration vest is useful for carrying extra gels and fluids, especially for long events.
• 🍼 Carry a soft flask with watered-down energy gels for an alternative way to consume gels without bouncing.
• 🧪 Test all gel-carrying strategies during training to avoid issues on race day and ensure they work for you.

Q & A

What is the main purpose of energy gels in endurance sports like triathlons?

Energy gels are a highly concentrated source of energy designed to be easily digestible and provide the body with the fuel it needs to take on long-distance events.

Why is timing the consumption of energy gels important during a race?

Timing is vital to avoid hitting the wall, as gels can take up to 25 minutes to get into your system. Consuming them before you feel the need for energy helps maintain consistent energy levels.

What is the recommended pattern for consuming energy gels during a race?

A regular pattern of consuming gels is recommended, such as setting an alert on your watch to take a gel every 20, 30, or 40 minutes, depending on your energy needs.

How can energy gels be stored during the swim portion of a triathlon?

For long-distance swims, energy gels can be stored in a wetsuit sleeve, allowing for easy access by rolling onto your back and floating to consume them.

What are some strategies for carrying energy gels while cycling?

Strategies include using storage pockets on triathlon suits and cycle jerseys, bike bento boxes, taping gels to the top tube of the bike, or using a water bottle filled with gels and water.

What is a bike bento box and how is it useful for carrying energy gels during a triathlon?

A bike bento box is a storage container built into the top tube of some triathlon bikes or available as an aftermarket purchase. It is perfect for storing gels, bars, chews, or any real food, allowing athletes to easily see and access their nutrition.

What is the 'gels in a bottle' strategy and how does it benefit athletes?

The 'gels in a bottle' strategy involves emptying a handful of gels into a water bottle and adding water to create a concoction with a higher amount of carbohydrates. This method is an easy way to consume carbs on the go but requires practice to find the right consistency and taste.

How can athletes carry energy gels during the running portion of a triathlon?

Athletes can use the pockets of their tri suits or running shorts, race belts with elastic loops, ultra running belts, or a hydration vest to carry gels during the run.

What is the advantage of using a hydration vest for carrying gels and fluids during a triathlon?

A hydration vest allows athletes to easily store a litre of fluid and plenty of gels, ensuring they have enough fuel and hydration to get through their triathlon.

Why is it important to test gel-carrying strategies during training and not just on race day?

Testing strategies during training ensures that athletes find the most effective and comfortable methods for carrying and consuming gels, avoiding the need for experimentation and potential issues on race day.

What additional resources are available for athletes seeking advice on triathlon nutrition?

Athletes can refer to the video on 'what to eat and drink during a full distance triathlon' and the 'Nutrition for Endurance Sports' playlist for more advice and useful tips on triathlon nutrition.