Sports
Yago Alves' In-Race Triathlon Nutrition Strategy
The triathlete details consuming up to 130g of carbs per hour on the bike, electrolyte replacement, and running lessons.
Professional triathlete Yago Alves detailed his mid-race fueling strategy for middle-distance events. He explained his carbohydrate targets on the bike, electrolyte replacement, and the importance of maintaining fueling until the finish line.
The evolution of sports nutrition in recent years has transformed the approach of high-performance athletes, enabling energy absorption rates once considered unachievable. In his competitive routine, professional triathlete Yago Alves sets high benchmarks to sustain performance in events like IRONMAN 70.3, fine-tuning his plan with his nutritionist, Lu.
On the bike leg, Yago aims to maintain an intake of 120 g to 130 g of carbohydrates per hour, paired with 1,000 mg to 1,200 mg of electrolytes. To ensure his digestive system tolerates this amount under physiological stress, the strategy is replicated strictly during training, especially in brick sessions.
PUBLICIDADE (GAM) — 1250x250
Run adjustments and the lesson of the final gel
During the run — which takes about 1:15 in his middle-distance splits — his total intake is around 100 g. However, the athlete emphasizes that nutritional discipline must be maintained down to the final meters. At IRONMAN 70.3 São Paulo, around kilometer 14 or 15, Yago decided to skip his last scheduled gel thinking it wouldn't be necessary, only to feel an energy drop shortly before crossing the finish line.
During that same race in São Paulo, the triathlete also faced an unexpected setback when he lost an electrolyte bottle on the bike course. Because the lost bottle did not contain his carbohydrate load, a direct energetic deficit was avoided, allowing him to sustain his pace on the bike and finish the race.
PUBLICIDADE (GAM) — 1250x250
