Keep adjusting them up and down until you find your ideal combo. Download results so you have a record of what you need.

You can save this in your phone or email as a reference and reminder of what you need to pack and prepare for your race. Totals: This row shows the grad total sums of calories, sodium, carbs, etc. However, this number may not be very meaningful to you, as you may be more used to thinking in terms of hourly totals.

Per Hour: This row is the sum of the Totals above divided by the number of hours you input. So this is your hourly intake. You want this to match your hourly targets. Targets: These are the hourly targets you set above.

Ideally, the Per Hour figures will match these figures. It will be based on your background, fitness level, goals, experience, equipment, availability, and more. The No-BS Guide to Triathlon Nutrition. Triathlon Nutrition Calculator to Optimize Endurance Fueling Nutrition Calculator Enter your hourly nutrition needs for either your bike or run, and specify the duration of the workout.

Enter Targets Below. Bike or Run Duration? Sodium per hour? Carbs per hour? Protein per hour? Sugar per hour?

Potassium per hour? Calcium per hour? Magnesium per hour? Caffeine per hour? Choose the nutrition products you use. Calculate Nutrition. Adjust Servings. Product Servings Serve Size Calories Sodium Carbs Protein Sugar Potassium Calcium Mag Caffeine Totals Per Hour Targets.

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I recommend setting a countdown alarm to sound every minutes as a reminder to eat and drink. Finally, make sure you practice your nutrition in training.

Evidence suggests that the gut is trainable — in other words, you can improve your ability to digest carbohydrates on race day. Learn more here! What to consume during an IRONMAN How much time between races do you need?

This guide explains how to recover, train and race, when you have multiple events. If you love. Get triathlon fit in less than a month with this essential last-minute training plan and guide. Is it really possible to get fit for a. Swim, bike and run stronger with this Half Distance IRONMAN Get expert training advice, the latest news and occasional discounts.

You can unsubscribe at any time. If you want, you can then adjust the plan length to start it on a different day.

Note that you can still work in other, smaller races during your plan too! Please confirm your cancellation below and one of our team will process it as soon as possible stopping all future payments. The Essential Ironman Nutrition Plan.

Bike Nutrition The bike section is the best time to take on nutrition because you can easily carry bottles, bars and gels. OPTION 1: Drink water for hydration and eat carbo-chews such as Clif BLOKS Energy Chews for carbohydrate.

This is far more palatable than consuming energy gels and energy drinks together. After all, nobody wants to spend a whole day eating energy gels. Swallow a SaltStick capsule every hour for extra salt, depending on your sweat rate.

OPTION 2: Consume Maurten Drink Mix and nothing else. It also takes care of your hydration needs. Maurten drinks do contain some salt, but not that much. On hot days you may need to supplement this with SaltStick capsules or similar. Run Nutrition By the time you get to the run, your gut will be compromised and you need to treat it kindly.

Consume energy drinks in small, regular sips. Avoid energy gels and bars. Their carbohydrate is very concentrated and can cause gastrointestinal distress at this stage of your race. It is like pure sugar and starts entering your bloodstream before it even reaches your stomach. IRONMAN Race Day Nutrition Plan Before your race, you should make a detailed hour by hour IRONMAN nutrition plan.

Big news Choose your event below Send me my free plans! As featured on Preview your flexible training plan from weeks now!

GET STARTED NOW. Popular Articles from the Training Tips Blog. The Essential Ironman Nutrition Plan Phil Mosley February 18, Recovering From A Triathlon or any other endurance event Phil Mosley July 27, Train For A Triathlon In Four Weeks Phil Mosley June 28, How To Pace a Half Distance Triathlon such as an IRONMAN Sign up for Phil's email newsletter!

Choose your event:. Planning Your Off-Season. You can start our Off-Season Fitness Maintenance plans anytime you like. Planning For Your Event. The longer plans start easier and progress more gradually. This has a bearing on the difficulty level you choose.

Short Medium Long Duration. Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans allow you to recover from a tough season but still maintain your well-earned fitness. STANDARD MASTERS OFF-SEASON Approx.

This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. You should also note your current fitness levels and how many times you have done this event before.

All our plans are available either for sale directly on the TrainingPeaks Store where you can also see screenshots of sample weeks , or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below.

BUY SUBSCRIBE Price. During plan only. We're Sorry To See You Go! Event Event Triathlon - Sprint Triathlon - Olympic Triathlon - IRONMAN Start date Start date On the soonest Monday possible On a Monday 2~3 weeks away On a Monday 4~5 weeks away Other.

The recovery process can really only get under way when you are giving your body the nutrients it needs to adapt, rebuild, repair, and prepare for whatever you have lined up next.

Consuming grams of protein in the minutes after finishing your workout particularly long or harder workouts can help your body to repair faster, stimulating protein synthesis in the muscles. Good examples of high-protein refueling foods might include: eggs, yogurt, kefir, cottage cheese, and protein shakes.

RELATED: Ask Stacy: Which is Better, Whey or Plant Protein? Of course, you need more than just protein: Carbs are important for refueling too and will help replenish glycogen stores. Good examples of post-exercise carbs can include sweet potatoes, quinoa or any grains , fruit and veggies.

Pairing proteins with carbs post-exercise is ideal and some athletes prefer to take on a lighter, high-protein snack within their refueling window and then eat a more substantial carb and protein meal within 90 minutes of finishing their workout.

This article on How to Eat for Recovery gives a lot of tips on how to eat to prevent illness, recover from illness, prevent injury, and recovery from injury. Ensuring you eat enough, especially after training, can go a long way to keeping you fit, well, and healthy. It is far too easy for triathletes to prioritize weight goals or body composition targets at the expense of adequate fueling and refueling.

This can lead to the Relative Energy Deficit in Sports RED-S , which can diminish performance, affect immunity along with menstrual function for women and bone health, and be tied to overtraining syndrome since the body cannot recover.

It can also lead to longer-term health problems. An important part of the triathlon training diet is figuring out in training what works for you, so come race day and race eve you can tuck into your pre-race meal knowing it will deliver you all the calories and goodness you need without any risk of upset stomachs or worse!

Many triathletes tend to stick with one tried-and-true pre-race meal the night before they race, which is often something simple such as a sweet potato or rice with a simple protein.

Others swear by pizza or steak—so it really is as unique as you are. RELATED: The Expert-Curated, Triathlete-Approved Race Week Menu. On race morning assuming you are racing early in the morning, as is typically the case with triathlon your pre-event meal should ideally be consumed 1. A small breakfast such as toast, instant oatmeal, or a smoothie is ideal.

A small carbohydrate-rich snack e. For longer races breakfast—you are looking to top up glycogen stores, prevent hunger, and have some reserves to start the race.

You can do this in the same 1. Stacy Sims often recommend toast with jam and instant oatmeal mixed with milk or a milk alternative as a liquid meal. Given that most athletes have pre-race nerves , the easier your meal is to consume and digest the better chance you stand of getting it down. RELATED : Ask Stacy: What Makes a Good Pre-Race Meal?

Many a triathlete will tell you that what you eat during your race can have an epic impact on how well your day goes.

Get it wrong and you can find yourself feeling bloated and heavy — or worse, in the port-o-potties wondering what on earth just happened. We have this at-a-glance guide to race-day nutrition from Dr. For swimming, you'll need a swimming suit, goggles, and optionally a cap. All you need for running is a pair of good running shoes.

Triathlon racing is not the cheapest sport when you do it professionally. As a beginner, you don't need the best equipment, and most of these things you probably already have.

Workout around five times a week. An example of a good weekly plan would be two swimming practices, two biking plus running workouts, and one long bike ride. Don't strain your muscles too much. Start slowly and focus on the technique more than speed. Would you like to know how long it would take you to prepare for a triathlon?

You can learn that in our triathlon training calculator , where we tell you how many months and how many hours a week you should train for different types of triathlons.

Most swimming parts of a triathlon take place in open water. There might be waves, strong streams, and for sure, there's going to be plenty of people pushing around.

Consider approaching a swimming coach who will teach you how to check your direction and avoid panicking. What we weren't taught, though, is how to pedal to win a race.

By learning pedaling techniques, you will save a lot of strength during the triathlon. And, believe me, you will need it for running. In reality, running is the hardest part of the triathlon. Without leg muscle endurance and core strength you won't make it to the finish line.

Start with lots of low intensity training. Slowly increase the distance with a few high intensity runs here and there. Also, learn how to land your feet properly. Your diet shouldn't change much as you start training, as long as you were eating healthily.

If not, it's time to cut out processed foods and sweets. Replace them with whole grains, fruits, vegetables, and good quality protein. Don't overdo it! Plan recovery days, and award yourself from time to time with your favorite meal or snack. Maybe a bar of chocolate?

The first record of the "Les trois sports" trans. The three sports was in in France. Men had to run, bike, and canoe 🛶 to be the victor. The triathlon, as we know it — with a swim instead of canoeing — came 20 years later.

Since then, several types of these races have been created:. Triathlons can take anywhere from a few dozen minutes up to several hours.

The race is may be demanding, but that doesn't mean it's impossible. The oldest person who ever finished a Full Ironman was 85 years old! The world record for the Full Ironman distance is 7 hours, 35 minutes, and 39 seconds. It was set by Jan Frodeno — German triathlete and Olympic champion. But starting a triathlon journey with mile Ironman is probably not a good idea.

A much better place to start is a Sprint triathlon. The fastest men complete this race in around 51 minutes. Women are just 4 minutes behind.

As a beginner, if you finish it in around an hour and a half, you've done a great job! You can check the average finish times for other people of your age and sex in the average triathlon finish times calculator.

It's time to service your bike, dig out your running shoes, and don your swimming suit. The next couple of weeks won't be easy, but they will be worth it! Come back to our calculator whenever you need it.

Before you go, learn how you can track your heart rate during your training for better race performance in the triathlon heart rate training zones calculator! Embed Share via. Triathlon Nutrition Calculator Created by "Triathlon" Taren Gesell , Julia Żuławińska and Aleksandra Zając , MD.

Reviewed by Bogna Szyk and Jack Bowater. Table of contents: Why is nutrition important for triathlons? What and when to eat during a race? When to start preparing? Recovering From A Triathlon or any other endurance event Phil Mosley July 27, Train For A Triathlon In Four Weeks Phil Mosley June 28, How To Pace a Half Distance Triathlon such as an IRONMAN Sign up for Phil's email newsletter!

Choose your event:. Planning Your Off-Season. You can start our Off-Season Fitness Maintenance plans anytime you like. Planning For Your Event. The longer plans start easier and progress more gradually.

This has a bearing on the difficulty level you choose. Short Medium Long Duration. Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans allow you to recover from a tough season but still maintain your well-earned fitness.

STANDARD MASTERS OFF-SEASON Approx. This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. You should also note your current fitness levels and how many times you have done this event before. All our plans are available either for sale directly on the TrainingPeaks Store where you can also see screenshots of sample weeks , or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below.

BUY SUBSCRIBE Price. During plan only. We're Sorry To See You Go! Event Event Triathlon - Sprint Triathlon - Olympic Triathlon - IRONMAN Start date Start date On the soonest Monday possible On a Monday 2~3 weeks away On a Monday 4~5 weeks away Other. End Date or Length I know my end date.

I know my plan length. Preview Your Training Plan Below. Sprint Triathlon Olympic Triathlon Half Distance Triathlon Full Distance Triathlon Triathlon Off-Season. Sprint Duathlon Standard Duathlon Long-Distance Duathlon Duathlon Off-Season. Or subscribe and save! And swap freely between all plans Subscribe and Save!

Required fitness level. Training phases. Fitness tests. Under Over Recovery weeks. Every 4 weeks. Every 3 weeks. Strength sessions. Likely goal. Train for event. Maintain fitness.