Aid station : race-day nutrition management
IntensityAid stations and the strategy to eat and hydrate without losing time or watts.
In Ironman, aid stations are spaced every 20 km on the bike and every 2-3 km on the run. Golden rule: never try anything for the first time on race day. Best practice: take gel + water (not gel + sports drink together, to avoid osmolar overload), alternate gel and bar every 20-25 min on the bike, switch to soft solids on the marathon if stomach allows.
In TriPaced:
In TriPaced, the recommended nutrition strategy appears in the Race A/B session sheet based on your estimated segment durations. It reminds you of target carbohydrate quantities (60-90 g/h) and absorption windows by intensity.