Confluence Running · Nutrition education
Plan the swim, bike, and run separately, then check your totals, access, and transitions.
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 ↗Keep short events simple and use the bike for safe intake.
Read the guide →Olympic distanceRehearse bike fueling before the 10K run.
Read the guide →Half-distance / 70.3Build separate bike and run targets.
Read the guide →Full-distance / 140.6Plan a full day of fuel, fluid, and resupply.
Read the guide →| Leg | Access | Plan |
|---|---|---|
| Swim | No routine access to food or drink while swimming. | Use your practiced pre-start food and drink. Never try to eat a gel while swimming. |
| Bike | Usually the most practical place to carry and consume fuel. | Start intake early when settled and safe. Secure bottles and packaging. Use a practiced schedule. |
| Run | Less storage and often less gut comfort. | Use a run-tested product and aid-station plan. Account for carbohydrate already coming from drinks. |
| Transitions | Busy and brief. | Place supplies deliberately. Do not depend on remembering an unpracticed task. |
Fuel a race-like ride, then run immediately afterward. A product tolerated on the bike still needs a run test. Count carbohydrate from every source and caffeine from the entire day.
Your swim duration and total event duration matter, but during-leg targets are not the same as average intake across the whole race. The plans label each separately.
