IRONMAN

Triathlon

About

Maurten is the Official Sports Performance Nutrition Partner of the IRONMAN Global Series — fueling athletes like Lucy Charles-Barclay and Gustav Iden to world championship victories with Maurten's Hydrogel Technology. On-course, all athletes have access to hydrogel in the form of Gel 100 and Gel 100 Caf 100 plus Solid — a chewable fuel source, serving real texture to break-up your fueling strategy. Your race fueling starts now — in training. Get used to it.

Save on fuel

Date

26.04.03

Prepare

As an IRONMAN athlete, you get exclusive offers on your training and race day purchases on maurten.com.

Save 20% on any Maurten Gels and Solids whenever you need refueling. Use the same email address as your IRONMAN account at checkout. The offer will apply automatically when you select "Verify my email" at checkout. Offer only valid on maurten.com

Save on fuel

Maurten
Gel 100
(12 servings)
$45.00
$9.38 / 100g

Maurten
Gel 100 Caf 100
(12 servings)
$52.00
$10.83 / 100g

Maurten
Solid 160 Mix Box
(12 servings)
$36.00
$5.45 / 100g

Fuel like a pro

The following Fuel Guides outline fueling strategies for common triathlon training sessions and race plans. A fuel guide is highly personal. Use this information as reference only to fuel your training and racing better.

Sports fuel is supported by science and works alongside real food — not as a replacement. Some Fuel Guides — longer or more intense — rely heavily on the specific composition of sports nutrition. Others less so.

How to fuel

Session type	Race/Training
Road	Racing
Recommended strategy Preloading The day before 1 x Drink Mix 320 or 1 x Solid 160 Pre-race 1 – 4 hours before 1 x Drink Mix 160 or 1 x Solid C 160 During the race 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
Middle (70.3 mi)	Racing
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 Recommended strategy PRELOADING THE DAY BEFORE 1 x Drink Mix 320 and 1 x Solid 160 Pre-race loading 1–4 hours before 1 x Drink Mix 320 or 1 x Drink Mix 160 or 1 x Solid 160 Swim 1900 m Pre-swim intake 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Bike 90 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 Run 21.1 km During run intake 1 x Gel 100 1 x Gel 100 Caf 100 1 x Gel 100
Long (140.6 mi)	Racing
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 Recommended strategy PRELOADING THE DAY BEFORE 1 x Drink Mix 320 and 1 x Solid 160 Pre-race loading 1–4 hours before 1 x Drink Mix 320 or 1 x Drink Mix 160 or 1 x Solid 160 C Swim 3800 m Pre-swim intake 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 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 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
Marathon	Racing
Based on five (GEL160) to seven (GEL100) GELs in total - or 175-200g of carbohydrate: Sub2:30 = 3:33 min/km = 70-80 g/h = 1x every 20 min Sub3:00 = 4:16 min/km = 58-67 g/h = 1x every 25 min Sub3:30 = 4:59 min/km = 50-57 g/h = 1x every 30 min Sub4:00 = 5:40 min/km = 44-50 g/h = 1x every 35 min Sub4:30 = 6:24 min/km = 39-44 g/h = 1x every 40 min Recommended strategy Preloading The day before 1 x Drink Mix 320 and 1 x Solid 160 Pre-race 1–4 hours before 1 x Drink Mix 160 and 1 x Solid 160 During warm-up 15 min before 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 During the race Six Gels, one every 6k Different options. 6 x Gel 100 or 2 x Gel 100 Caf 100 and 4 x Gel 100 or 4 x Gel 160