Long distance triathlon

Based on a plan consisting of 780g of carbohydrates:

Sub9:00 = 87 g/h ​
Sub10:00 = 78 g/h ​
Sub11:00 = 71 g/h​
Sub12:00 = 65 g/h​
Sub13:00 = 60 g/h​
Sub14:00 = 56 g/h

Click to view timing splits with fueling Download the guide

Pre-race loading
1–4 hours before​

1 x Drink Mix 320
1 x Drink Mix 160
1 x Solid 160 C

Maurten recommends:

Swim 3800 m
Pre-swim intake

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Maurten Recommends:

Aim for 60-90 grams of carbohydrates per hour.​
In hot, humid conditions remember to increase water intake.​
Use Gel 160 for 40 grams in each sachet.​

How do I combine Maurten products to get the right amount of carbohydrates per hour for my sport?​
How can hot weather conditions affect my nutrition plan?

Bike 180.2 km
During bike intake

Aim for 60-90g of carbohydrates per hour.

1 x Drink Mix 160 and 1 x Gel 100 = 65g
1 x Drink Mix 320 Caf 100 = 80g
1 x Drink Mix 160 and 1 x Gel 100 Caf 100 and 1 x Gel 100 = 90g

The Maurten range of sport fuels can act like a modular system, enabling athletes to pick and choose their preferred format and still get the right amount of carbohydrates per hour​.

Run 42.2 km
During run intake

Different options.

6 x Gel 100 or
2 x Gel 100 Caf 100 and 4 x Gel 100 or
4 x Gel 160