Race nutrition : fueling effort without crashing
IntensityThe strategy for taking carbohydrates, water and electrolytes during a triathlon to avoid bonking and cramping.
In an IM triathlon, glycogen stores are insufficient for the 8-14 h race without external fueling. Target 60-90 g of carbohydrates per hour (mixed carbs: glucose + fructose 2:1 for max absorption), 600-800 ml of water per hour, and sodium (400-800 mg/h depending on sweat rate). One gel = 20-25 g of carbs, spaced every 20-30 min based on heat and effort.
In TriPaced:
In TriPaced, race nutrition isn't yet dynamically prescribed (V2 feature). But long sessions (>2 h bike, >1 h 30 run) include a nutrition reminder in the session description, based on your target distance and the heat window of your race.
Source Jeukendrup, 2011 : Nutrition for endurance sports: marathon, triathlon, and road cycling