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