Triathletes talk about training, diet and equipment

… about training, diet and equipment 

Yvonne and Per van Vlerken: a match made in heaven. Not just as a couple but also in the water, on the bike and on foot. The triathlon dream team regularly pushes its boundaries, overcomes them and redefines them. 

What does it take to professionally perform this endurance sport? A lot of persistence, courage, fascination and: a passion for the sport! What else? Simplon asked and got them to reveal exclusive insights into their training, diet and equipment. Stay tuned! 
 

Per: You pick two to three A-races that matter the most to you, spread out over the course of a year. Depending on the distance and difficulty of the competition, the training is built around that. For very important or challenging competitions, I like to train on the competition route for a few weeks before the competition to familiarise myself with the descents on the bike, for instance. 

Per: I try to get up around the time of the competition and start with a relaxed breakfast. Then I get on the bike for about 30 to 45 minutes and do a few short intervals. Usually, I go for a short run right after with a few sprints thrown in. In the evening, I try to have an early dinner and I go to bed early. Three hours before the competition, my alarm goes off, and I have a light breakfast. 

Yvonne: On the day before the race, I do a few short and snappy sessions, preferably in the morning already. I like to take a one or two-hour nap at noon, have a hearty meal and lie in the tub for a while. I massage my legs and go to bed early. 
 

Yvonne: Some might say: After the competition is before the competition. But since I complete so many races, I usually like to take it easy on the following day. I go for a swim or take a short leisurely ride on the bike. 

Per: That depends on the duration of the competition, of course. After an Ironman, for instance, I hardly do anything for a week because an eight-hour competition really takes you to your physical limits. After a middle-distance or a short distance race, I continue the next day with some easy training sessions. 

Yvonne: With lots of sleep, good food, massages, easy recovery sessions, a bathtub and mainly by doing something for the wellbeing of body and mind. 

Yvonne: During competition season, I definitely watch what I eat. I like to have a normal breakfast, bread included. But otherwise, I don’t eat that many carbohydrates throughout the day. I try to stick to high-protein foods like eggs, yogurt, quark and nuts. 

Per: What matters to me is that I get enough carbohydrates. And I try to eat a balanced diet with everything that comes along with that, such as potatoes, vegetables, eggs, fish and meat. But of course, chocolate is a part of that from time to time as well! 
 

Per: Breakfast should be easy on the digestive system. A good cup of coffee, a banana, a piece of toast with butter and honey. Right before the start, I eat a sports gel and have a buffer drink along with it. 

Per: First and foremost, it should be fun. Time management is incredibly important – especially for triathletes who still have a main job. To give your training a bit of structure, it helps to have a coach or training group. 

Yvonne: Always listen to your body! Even if you have a coach – he doesn’t feel what you feel. Triathlon newbies should set themselves small goals to start with, it doesn’t always have to be an Ironman right away. There are great short distance competitions, too. Step by step – that’s my advice.