SWIM
DURING SWIM
- Drink 250 mls of water before start / Eat 1 Energy Gel 5 minutes before start
- Eat 1 Energy Gel at midpoint (optional, but recommended if swim will take longer than 1hr)
DURING T1
- Eat 1 Energy Gel
- Drink 200-250 mls. of water during transition
BIKE
DURING RIDE
- 250mls-350mls of plain water or sports drink during first 20-30 minutes of bike
- Goal intake range = 200-400 calories per hour 500-700 mg per hour
- Don’t “load up” at the end of the ride, keep intake steady
DURING T2
- Eat 1 Energy Gel
- Drink 200-250 mls of water during transition
RUN
DURING RUN
- Your heart rate is higher and you’re jostling your stomach. This makes it harder for your body to process the nutrients you need.
- 2-3 ROCTANE Energy Gels per hour (200 calories)
- 100-150 mls of water at every aid station
- Always take your Energy Gel before you’re about to drink, as this helps with absorption.
TRI NUTRITION SUMMARY
CALORIES
- 200-400 calories per hour (1 Gel every 15-30 minutes)
FLUIDS
- 500 - 900 mls of fluids per hour
- 500 and 700 mg of sodium per hour
RECOVERY
- 15-25 grams of protein within 60 minutes
- Drink 600 to 800 mls of fluid for every pound of water weight lost
