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.

Outlines

00:00

🏃‍♂️ Energy Gel Management for Athletes

This paragraph introduces the topic of efficiently managing energy gels during workouts or races. It emphasizes the importance of energy gels as a concentrated energy source and their availability in various flavors and textures. The video promises to share tips on the best times to consume gels, strategies for carrying, storing, and consuming them, especially when hands are full. It also mentions a previous video for detailed information on gel consumption during a full-distance triathlon and stresses the importance of timing gel intake to avoid energy depletion. The paragraph concludes with a teaser on innovative ways to transport gels during a triathlon.

05:02

🔄 Creative Storage and Consumption of Energy Gels

The paragraph discusses various methods for storing and consuming energy gels during different stages of a triathlon. It suggests storing gels in a wetsuit sleeve for long-distance swims, and for cycling, it recommends using triathlon suit pockets, a bike bento box, taping gels to the top tube, or using a water bottle filled with gels and water. The paragraph also highlights the benefits of these methods, such as easy access and visibility of contents, and the importance of practicing these strategies during training. Additionally, it promotes the coach's services and encourages viewers to explore more about triathlon nutrition through suggested videos.

Keywords

💡Energy gels

Energy gels are a concentrated form of energy that athletes consume to provide their bodies with quick and easily digestible fuel during endurance events. They are crucial for maintaining energy levels and preventing fatigue, particularly in long-distance activities such as triathlons. In the script, the importance of energy gels is highlighted as they are designed to be consumed at specific times to avoid 'hitting the wall,' a term used to describe a state of extreme fatigue. The video also discusses various methods of carrying and consuming these gels during different stages of a triathlon.

💡Digestibility

Digestibility refers to how easily a substance can be broken down and absorbed by the body. In the context of the video, energy gels are described as being easily digestible, which is an important feature for athletes who need to quickly replenish their energy during physical activities. The script emphasizes that the gels are designed to be quickly absorbed into the system, which is vital for maintaining performance levels in endurance events.

💡Flavors and textures

Flavors and textures are the taste and physical characteristics of the energy gels, which can vary widely to cater to individual preferences. The script mentions that energy gels come in a wide range of flavors and textures, suggesting that athletes can choose gels that they find palatable and comfortable to consume. This variety is important as it can enhance the likelihood of athletes adhering to their energy intake strategy during a race.

💡Timing

Timing in the context of the video refers to the strategic consumption of energy gels to ensure that they are absorbed by the body before energy reserves are depleted. The script advises consuming gels before reaching the point of needing them, as it can take up to 25 minutes for the gels to be fully effective. This concept is integral to the video's theme of optimizing energy intake during endurance events.

💡Regular pattern

A regular pattern of consuming energy gels is suggested in the video as a strategy to maintain consistent energy levels throughout a race. The script mentions setting an alert on a watch to take a gel every 20, 30, or 40 minutes, depending on the athlete's needs. This regular intake helps to prevent energy depletion and is a key concept in the video's message about managing energy during endurance activities.

💡Logistical problem

A logistical problem refers to the challenges of organizing and managing resources effectively, in this case, the transportation and storage of energy gels during a triathlon. The script discusses various methods for addressing these logistical issues, such as using storage pockets on triathlon suits, bike bento boxes, and other creative solutions. The term is used to highlight the practical aspects of carrying and accessing energy gels during different stages of the race.

💡Wetsuit sleeve

A wetsuit sleeve is part of a wetsuit, specifically designed for swimming, where energy gels can be stored during a long-distance swim. The script provides the example of placing a gel in the wetsuit sleeve for easy access when needed. This method is particularly relevant for triathlons that involve long swims, demonstrating a practical solution for carrying gels during the swimming stage.

💡Bike bento box

A bike bento box is a storage container often built into the top tube of a triathlon bike or available as an aftermarket accessory. The script highlights its utility for storing energy gels, bars, and other nutrition items during the cycling stage of a triathlon. The benefit of a bento box is the ease of visibility and access to the stored items, making it a convenient option for athletes.

💡Race belts

Race belts are accessories worn by athletes during races that feature elastic loops for carrying items such as energy gels. The script mentions using race belts for carrying gels during the running stage of a triathlon, allowing for quick access and a faster transition between the cycling and running stages. The use of race belts is an example of the video's theme of efficient energy gel management during endurance events.

💡Hydration vest

A hydration vest is a piece of equipment often used by ultra-runners that can store a significant amount of fluid and energy gels. The script suggests using a hydration vest for athletes who need to carry more gels or want access to their own fluids during a race. This equipment is particularly useful for long-distance events, illustrating the video's focus on strategies for energy management.

💡Soft flask

A soft flask is a flexible container that can be used to carry liquids, such as watered-down energy gels. The script describes the idea of carrying a soft flask during a race, which can be a practical way to have access to both fluids and energy gels. The use of a soft flask is another example of the video's exploration of various methods for carrying and consuming energy gels during a triathlon.

Highlights

Video shares top hacks for transporting and consuming energy gels during workouts or races.

Energy gels are a concentrated energy source, easily digestible for long-distance events.

Variety of flavors and textures in energy gels ensures there's an option for everyone's preference.

Best times to take gels and strategies for carrying, storing, and consuming them are revealed.

Gels should be consumed before feeling the need, as they take up to 25 minutes to be absorbed.

Regular gel consumption pattern helps maintain energy levels during races.

Using a watch alert to remind gel intake every 20-40 minutes, depending on needs.

Different methods for storing and transporting gels during a triathlon are discussed.

Storing gels in a wetsuit sleeve for long-distance swims.

Triathlon suits and cycle jerseys often have pockets for gel storage.

Bike bento boxes are useful for storing gels and other nutrition items.

Taping gels to the bike's top tube as a risky but possible storage method.

Turning a water bottle into a 'fuel bottle' by mixing gels with water.

Using tri suit pockets or running shorts pockets for gel storage during the run.

Race belts with elastic loops and ultra running belts for efficient gel access.

Hydration vests are recommended for carrying additional gels and fluids.

Soft flasks with watered-down energy gels for easy carrying and consumption.

Importance of testing gel carrying strategies in training before race day.

Invitation for viewers to share their own gel carrying strategies in the comments.

Additional resources on triathlon nutrition and endurance sports available.

Transcripts

Have you ever wondered how to carry, store and even consume your energy

gels in the simplest way possible?

Well in this video I'll share some top hacks on transporting gels

and minimizing hassle leaving you to focus on your workout or race.

Energy gels are a highly concentrated source of energy designed to be easily

digestible and give your body the fuel it needs to take on a long distance event.

They come in a wide range of flavors and textures so there's almost definitely

going to be one that you prefer.

In this video we'll reveal the best times to take gels, strategies for

carrying them, storing them and even consuming them when your hands are full.

I'll even share my secrets on how to carry all your triathlon

nutrition in one easy place.

I won't dive into the details about how many gels you need because I've

already done that in another video called triathlon nutrition what to

eat and drink during a full distance triathlon and that covers the subject

in more detail and it's suitable no matter what distance you're training for.

That said, timing your gels is vital if you want to avoid hitting the wall.

You should consume gels before the point at which you feel like you need

one, because they can take as long as 25 minutes to get into your system.

Keeping to a regular pattern of consuming gels will help

you keep your energy levels up.

You could set an alert on your watch to take a gel every 20,

30 or even 40 minutes, depending on how much you wish to consume.

This regular intake of energy will help you avoid running out of energy.

The more gels you aim to carry, the more of a logistical problem you face.

I'll show you some nifty ways to transport the fuel you need

in the easiest way possible.

So firstly, what about storing your energy gels during the swim?

Well, you're unlikely to need gels during the swim of many triathlons.

However, if you are doing a long distance swim, here's an idea for you.

You can store a gel in your wetsuit sleeve.

Then when you need it, you simply roll onto your back, float and consume the gel.

Each sleeve could potentially fit one or two gels, but make sure they're

far enough up your sleeve so that they don't accidentally slip out.

When you're cycling, there are several strategies for carrying your

gels, but here are four of the best.

One is that most triathlon suits and cycle jerseys will have storage

pockets on the back for easy access, and there's usually a space for

a handful of gels in each pocket.

Your second option is a bike bento box.

Some triathlon bikes have boxes built into the top tube, or you

can purchase aftermarket versions.

These are perfect for storing gels, bars, chews, or any real food.

The benefit is that unlike your tri suit pockets, you can see

exactly what you want from this box.

Some athletes even chop their energy bars into smaller chunks

for easy consumption on the go.

If you don't have a bento box, you can always take a slightly

more risky approach, which is taping your gels to your top tube.

But there is always a risk of them coming loose.

Also remember that tape and wet conditions don't always go well together.

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me, but first I'm just going to quickly plug our coaching services.

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Right, let's get back to energy gels.

So your fourth option is to sacrifice a water bottle and

turn it into a fuel bottle.

You just need to empty a handful of gels into a bottle and then add water to

make it the consistency of your choice.

This method means you can create a concoction with a higher

amount of carbohydrates in it.

But don't forget that you'll still need plenty of fluids to

help you get through your event.

This gels in a bottle strategy is one of the easiest ways I've found to consume

the carbs you need while on the go.

But it's one that you should practice during your training to ensure you

find the right consistency and taste.

So we've covered cycling and swimming, but how about carrying gels on the run?

Well, first up, you could use the pockets of your tri suit or running shorts.

During the bike to transition, you just empty those pockets of litter

and replenish them with more fuel to get you through the final leg.

Some athletes even use the front of their tri suits, sleeves and even sports

bras to store fuel during this section.

Anything goes, just make sure the wrappers don't rub or fall out.

In addition to your trisuit storage, you can get race belts with elastic

loops and even ultra running belts that can carry your gels.

Having your gels attached to a belt will enable you to have

a faster second transition as you can grab the belt and go.

If you think you need to carry more gels or if you want access to your own fluids,

a hydration vest, often used by ultra runners, is a great piece of kit to use.

You can easily store a litre of fluid in these and plenty of gels to help make

sure you get through your triathlon.

Another great idea is to carry a soft flask containing watered down

energy gels, a bit like the idea I previously mentioned with cycling.

You just need to work out a good way to carry it around without bouncing.

Options include in your hand, stuffed down your tri suit, or

in a hydration vest or belt.

Race day is not the place to experiment with carrying gels,

so test out these strategies in training before your big event.

Do you have any other strategies to carry your gels?

I'd love to hear about how you do it in the comments below.

And I know this video is all about carrying your gels, but you might

also want to mix up your fuel using drinks, bars and shoes.

For more advice about triathlon nutrition, check out the video on

screen, which is what to eat and drink during a full distance triathlon.

We also have a playlist called Nutrition for Endurance Sports

for even more useful tips.