Confluence Running · Nutrition education
Cover the full swim-bike-run effort, with a bike plan you tolerate before running.
Evidence → explanation → your plan
During prolonged exercise, carbohydrate intake helps maintain blood glucose and carbohydrate use. Gels, chews, maple syrup, and drink mixes are delivery formats. The serving and tolerated intake matter more than the format alone.
Read the evidence ↗Glucose-type carbohydrate and fructose use different intestinal transport pathways. Blends help support higher carbohydrate intakes in prolonged exercise. Higher numbers still need a trained, comfortable gut.
Read the evidence ↗Rehearse breakfast, the gap to swim start, and any small pre-start intake. Check the course drink and carry enough fuel if you plan to use your own products.
Use the race-week and breakfast guide to rehearse your meal timing.
For roughly 1–2.5 hours, use the established 30–60 g carbohydrate per hour range. Longer races need an individual plan and practice toward higher amounts if appropriate. Place much of your intake on the bike while keeping the run supplied. Avoid trying to make up the entire swim gap at once.
For an illustrative 2.5-hour race with a 30-minute swim, 75-minute bike, and 45-minute run, take three 25 g gels spaced across the bike and one early in the run. Four gels provide 100 g total, averaging 40 g per hour across the full race. Timing must fit your course and gut tolerance.
Include carbohydrate, protein, and fluid, particularly when travel delays your next meal. See recovery nutrition.
Use a race-like bike followed by a run. Check the concentration in bottles and how much you actually finish.
Maurten | Drink Mix 160 | Sports NutritionCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
Maurten | Gel 100 | Sports NutritionCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
Tailwind Nutrition | Endurance Fuel | Single Serving PacketCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
