🍌 Triathlon Nutrition Planner
Estimate fueling and hydration needs to support your triathlon from sprint through Ironman distances.
Recommended range for halfIron: 60–90 g/h
Mild/temperate (500–750 mL/h)
Total Fuel
450 g carbs
1800 kcal
Fluids & Electrolytes
3900 mL
2340 mg sodium
- Carb gels/drinks: 18.0 × 25 g servings (adjust for product size)
- Bottles (500 mL): 7.8 total (mix appropriate sodium per bottle)
- Pre-race meal: ~140 g carbs 3-4 hours before start
- Post-race recovery: 18 g protein within 30 minutes
How to Use This Calculator
Select race distance & duration
Use expected finish time and triathlon discipline to tailor fueling.
Choose carbohydrate target
Pick grams per hour based on intensity and gut tolerance.
Define hydration conditions
Estimate sweat rate using climate and personal experience.
Review totals & plan intake
Translate grams and milliliters into gels, bottles, and recovery nutrition.
Formula
Total Carbs = (Carbs per hour) × (Duration hours)
Total Fluid = (Fluid mL per hour) × (Duration hours)
Total Sodium = (Sodium mg/L) × (Total Fluid ÷ 1000)
Adjust macros based on race length, gastrointestinal tolerance, and environmental demands. Start fueling early—don’t wait until energy dips.
Triathlon Nutrition Strategy
Balanced fueling prevents bonks and GI distress. Combine carbs (glucose/fructose mix), fluids, and electrolytes tailored to your sweat rate and intensity.
Key Principles
- Practice race-day nutrition during long bricks to test tolerance.
- Use multiple transportable carbs (glucose + fructose) to exceed 60 g/h uptake.
- Match sodium intake to sweat sodium via sweat testing or salty taste.
Race Execution
- Front-load fluids early on the bike before the run.
- Carry backup nutrition (gels/chews) in case aid stations fall short.
- Monitor GI cues; adjust intake if bloating or cramps occur.
Frequently Asked Questions
What carbs should I use?
Mix gels, chews, drink mix, or solid foods. Pair glucose-based products with fructose for higher carb absorption (up to 90 g/h).
How do I know my sweat rate?
Weigh before and after a one-hour workout. Weight loss (kg) ≈ liters lost. Adjust fluid intake to replace 60–80% of losses.
Do I need caffeine?
Caffeine (3–6 mg/kg) can enhance endurance. Test during training to avoid jittery effects on race day.
Should I reduce intake late in the run?
Keep fueling if GI allows. Smaller, more frequent sips or chews help maintain energy in the late stages.
What about special needs bags?
Use them for extra bottles, salt tabs, or personal products during half/full Ironman events.