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Short-term refuelling and recovery

desertcircus · 2014-06-28 09:59:39

I'm doing the mini course of Mod Snip next weekend, and because I don't drive and my partner's running a half-marathon in Clontarf that day, I'm going to be cycling out from Ranelagh. The deadline for getting the bike into the transition area is 9:30am, so I'm planning to leave at seven and get there for nine. However, the…

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28-06-2014 10:59am

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desertcircus

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I'm doing the mini course of Mod Snip next weekend, and because I don't drive and my partner's running a half-marathon in Clontarf that day, I'm going to be cycling out from Ranelagh. The deadline for getting the bike into the transition area is 9:30am, so I'm planning to leave at seven and get there for nine. However, the race isn't until 12, so I have a two-hour cycle, a three-hour break and then the race itself.

What's the best approach to refuellng and to making sure I'm in the best shape possible for the race start? I'm assuming slow-release carbs a couple of hours before the race, and plenty of water to rehydrate, but beyond that I'm pretty inexperienced.

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