Olympic Distance Triathlon Nutrition

At this point I have calculated the following needs for a 2 hour 30 minute event, assuming absorbsion rates of 20-25 oz/hr of fluid, 300-400 cal/hr on the bike, and 150-250 cal/hr on the run.

• Consume 1 Hammer gel with caffeine and a little water 5-10 min before the swim (est. 20 min.)


• For the bike (est. 1:15) carry 1 - 20-24 oz bottle of Orange Vanilla Perpetuem (260 cal), __Endurolyte capsules, and 1 - 20-24 oz bottle of water. Carry 3 gels just in case. Grab a quick drink of Perpetuem in T1 if possible.


• For the run (est. 55:00) carry ~24 oz partially frozen Perpetuem and __Endurolyte capsules. Carry 2 gels just in case but not extra liquid. Get water on the course.


• For post race have a Hammer bar and a Larabar available. Have a frozen water bottle in the car as well as a protein/carb drink and food.