Carbohydrates and endurance: how to maintain performance in long races

Durability in endurance sports measures the ability to maintain performance when accumulated fatigue appears, a key factor in middle and long distance triathlon.

Thanks to our friends from Crown Sport Nutrition, who have sent us a technical article on Peter ValenzuelaAs a researcher at the University of Alcalá and a science communicator at Fissac, we reviewed an increasingly important idea for triathletes: it is not enough to have good starting data, you also have to be able to sustain it as the kilometers go by.

In long tests, performance is not determined solely by the VO₂ max.the threshold or maximum power. Two athletes with similar values ​​can behave very differently after several hours of competition.

That's where the concept of durabilityHow much performance is a triathlete able to maintain when the body is already accumulating fatigue?

What is durability in resistance

La durability It is the ability to maintain a certain power, rhythm, or intensity after a prolonged period of effort.

In triathlon, this has a very clear interpretation. It's not just about how much you can perform when you're fresh, but how much you can continue to perform after swimming, cycling for hours, and arriving at the run with muscular, energetic, and mental fatigue.

Therefore, in middle and long distance events, durability can make a significant difference between athletes with seemingly similar physical condition.

The role of glycogen in the final stretch

One of the factors that most influences durability is the availability of muscle glycogen.

At low intensities, the body can use a higher proportion of fat as an energy source. But as intensity increases, the carbohydrates They become increasingly important to sustain the effort.

When glycogen stores become too low, maintaining power on the bike or running pace becomes much more difficult. In practice, this translates into decreased performance, poor sensations, and difficulty sticking to the planned training plan.

Why carbohydrates help maintain performance

The article shared by Crown Sport Nutrition Remember a basic idea for endurance athletes: a constant supply of carbohydrates during exertion helps delay the depletion of energy reserves.

In long-distance trials, the usual recommendation is around 60-90 grams of carbohydrates per houralways adapting the amount to the athlete, the duration, the intensity, the digestive tolerance and the previous experience.

In high-intake diets, combining different types of carbohydrates improves absorption. The ratio is frequently used in this context. glucose:fructose 1:0,8, aimed at promoting greater carbohydrate oxidation during exercise.

Training your stomach is also part of the plan.

Taking carbohydrates during a race should not be improvised on the day of the competition.

Digestive tolerance is trained just like race pace, bike position, or transitions. Testing your nutritional strategy during long training runs allows you to adjust quantities, formats, and timing of your meals before the race.

Alternating between drinks, gels, and solid or semi-solid foods can help maintain intake for longer. Not all formats are equally effective when fatigue, heat, or digestive strain set in.

HyperBar 45, an alternative within the career strategy

Within that idea, Crown Sport Nutrition presents the HyperBar 45, an energy bar with a gummy texture designed as an alternative to gel to maintain carbohydrate intake during long efforts.

According to information provided by the brand, each unit contributes 45 grams of carbohydrates, uses a ratio 1:0,8 And contains 165 mg sodiumIt is available in a double 60-gram format, divided into two 30-gram portions, and also has a caffeinated version.

Its appeal for triathletes lies in offering a different texture within their nutritional plan. In long-distance races, varying formats can make it easier to maintain the planned intake without always relying on the same type of product.

A useful idea for middle and long distance triathletes

For a triathlete, improving endurance doesn't depend on a single factor. Physical preparation, pace management, efficiency, heat adaptation, rest, and nutritional strategy all play a role.

Carbohydrates do not replace training, but they can help maintain the performance achieved over weeks during competition for a longer period.

The key is to plan your intake, test it before race day, and adjust it for each athlete. In efforts lasting more than two hours, nutrition ceases to be a minor detail and becomes a direct component of performance.

You can read the full technical article from Crown Sport Nutrition here: Carbohydrates to improve endurance in endurance sports.