Triathlon nutrition plan: 3.8 km swim + 180 km bike + 42.2 km run
Nutrition during swimming is almost impossible. Before the swim: energy gel. After the swim (T1 — in the first transition zone): fast-absorbing carbohydrates + fluids.
Every 20–30 minutes: 20–30 g carbohydrates. Mix solid and liquid food: energy bars, gels, banana, sandwiches. Every hour: 500–1000 ml of fluids with electrolytes. Last 30 min: switch to liquid carbohydrates (preparation for the run).
Digestion during the run is the most difficult. Every 2–3 km: a sip of isotonic drink. Every 30 min: energy gel with water. Alternative: Coca-Cola (flat, without carbonation) — popular among triathletes for quick sugar and caffeine.
0:00 — Start. First drink after 15 min. 0:20 — Energy bar. 0:40 — Gel + water. 1:00 — Half a sandwich. 1:20 — Gel + electrolytes. And so on every 20 min throughout the entire bike segment.
On average 8000–12000 kcal. ~4000–6000 is consumed during the competition, the rest from the body's reserves. Carbohydrate loading is essential.
Switch to liquid carbohydrates. Drink plain water. Reduce your pace for 10–15 min. Nausea often means dehydration.
ALWAYS use your own tested nutrition. Organizer products are only a backup option. Nothing new on race day!
Want to learn more? We recommend these sources:
📱 Apps: Strava, Nike Training Club, MyFitnessPal — track your progress and nutrition.
: Sports nutrition and training literature in Lithuanian and English.
🎓 Consultations: Consult a sports nutrition specialist or personal trainer for an individual plan.
⚠️ Important: All information is for informational purposes only. Before starting a new training or nutrition program, consult a doctor or a certified specialist.