Sprint distance

Based on 2 x Gels (one Gel 160 and one Gel 100), equivalent to 65g of carbohydrates:

Sub60 = 50-60 g/h
Sub75 = 40-52 g/h
Sub90 = 33-43 g/h

Click to view timing splits with fueling How to fuel Download the guide

Pre-race
1-4 hours before

1 x Drink Mix 160
1 x Solid C 160

Swim 750m
Pre-swim intake

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

Maurten recommends:

Bike: Either Gel 100 or Gel 100 Caf 100

Why should I use sports nutrition with Caffeine?

Bike 20km
During bike intake

1 x Gel 100 or
1 x Gel 100 Caf 100

Run 5km

Nothing