misc

🚴 Cycling

If you ride seriously, you know how frustrating shifting noise and ghost shifts can be. This video is a great resource:

(Or just upgrade to wireless electric shifting and never think about cable tension again. 🤷)

🥣 Nutrition for Triathlon / Long Runs and Rides

Fueling well on the bike and the run is one of the biggest performance levers in long-course triathlon, and it’s also one of the easiest things to get wrong. Here’s what has worked for me:

• Carbs: aim for ~80g of carbohydrate per hour on the bike and run. This can feel rough at first if your gut isn’t used to it, so build up to it gradually in training rather than trying it cold on race day.
• Sodium: ~700mg of salt per hour has been my personal sweet spot for avoiding cramps and GI issues.
• Gels: I like Maurten gels for carbs, easy to digest at high doses.
• Electrolytes: I use Precision Fuel & Hydration for electrolytes.

Disclaimer: this is just based on my own trial and error and what works for my body. Needs can vary quite a bit per individual, so test your own nutrition plan in training before race day.

If you live in Montreal, Boutique Endurance is a great store for running gear and nutrition. For bike service and parts, Cycles Régis is a solid option, though I don’t suggest it for nutrition.