Nutrition guides

Carbs per hour and fueling for every race distance.

• 70.3 race nutrition: carbohydrates, fluid and sodium per hourHow many carbohydrates, how much fluid and how much sodium to plan per hour in a half-distance triathlon, with a worked example.
• Sprint and Olympic triathlon nutritionHow much carbohydrate, fluid and sodium to plan for a sprint or Olympic triathlon, based on race duration and sports-nutrition guidance.

All guides