Pre-swim: Gel 100 Caf 100 or Gel 160 or Gel 100
Why should I use sports nutrition with Caffeine?
What’s the difference between Maurten Gel 100 and Gel 160?
Middle distance
Based on a plan consisting of a total of 400g of carbohydrate:
Sub4:30 = 89 g/h
Sub5:00 = 80 g/h
Sub5:30 = 73 g/h
Sub6:00 = 67 g/h
Sub6:30 = 62 g/h
Sub7:00 = 57 g/h
Click to view timing splits with fueling
How to fuel
Download the guide
Pre-race loading
1–4 hours before
1 x Drink Mix 320
1 x Drink Mix 160
1 x Solid 225
Maurten recommends:
Swim 1900 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 90.1 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 21.1 km
During run intake
1 x Gel 100
1 x Gel 100 Caf 100
1 x Gel 100