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A CARB CONUNDRUM

First, thanks for the magazine. I don’t yet do triathlon, but I’m an aged (66) runner. I’ve cycled more since hitting 60 and I’m still learning how to do front crawl, so 220 hits the spot.

A number of queries…I’m fairly used to long-distance endurance events from 32 years in the Army, but I have an aversion to supplements, preferring cups of tea and AB biscuits (ask anyone who’s been in the Army)! Indeed, on my 60th birthday half marathon over Winchester Hill (the Meon Valley Half Marathon) a jelly baby nearly made me puke, it had such a strong reaction in my stomach.

However, I recognise that on an 80-mile ride, I will probably need more than just the odd baguette every 20 miles. What sort of supplements do you suggest? And how should I introduce them into my training?

And what advice would you have on what to eat for this event? All tips gratefully received. Re-fuelling during and after the three days’ will be crucial to survival! Can I just eat huge amounts for whatever the French lay on (bar the booze, until the last night)? Again, all tips gratefully received, and pass my thanks to the team for a most stimulating and informative magazine. Jonathan Shaw

220 replies: Thanks for the kind words, Jonathan. As there’s no running involved in your event, you’re less likely to suffer gastronomic distress from what you use to fuel. This means you can lean on solid foods more, which you should be able to digest well enough while cycling as long as the intensity isn’t too high. Savoury snacks can work just as well as sweet ones. In fact, potato, rice balls and peanut butter and jam sandwiches are endurance food stables for many people. Precision Hydration has a handy carb calculator that should give you an indication of how much you need to consume when riding, while trial and error in training is going to be key for you to test your stomach. Search ‘cycling snacks’ on 220tri.com for inspiration. In the eve