It is often said that in triathlon 🍕 nutrition is the fourth discipline. So it is extemely important you nail your carbs, liquid and sodium intake on a race day and get the best results that you worked hard to achieve. This planner will help you to estimate the amount of each and then to put it into practice by selecting the right products for the job. You can read more on how it works in the 🔬 Research section.
Your 🥇 total race time is estimated at ⏱ . Here is how much carbohydrates, liquid and sodium you will need:
⏱ Time (hh:mm:ss) | 🍌 Carbs (grams) | 💦 Liquid (ml) | 🧂 Sodium (mgrams) | |
---|---|---|---|---|
Pre-Race | 15 minutes before | 20-60 | 500 | 300-500 |
🏊 Swim | 0 | 0 | 0 | |
🚲 Bike | ||||
🏃 Run | ||||
Race Total |
Don't bonk suggests planning your nutrition around purpose built sports nutrition products. This will help lower chances of GI distress and improve results. It is important to know what nutritional value each product provides and to plan accordingly.
Don't Bonk algorithm prioritizes carbohydrate-rich drink mixes as a main source of carbs, sodium and hydration if necessary storage is provided. If there is no more storage available it will use gels as a back-up. If liquid storage is not enough to hydrate properly it will suggest using Aid Station water measured in standard plastic 200ml cups.
Bike is the best time to consume as much nutrition and fluids as possible. You may deviate from your plan and additionally consume some of the running leg nutrition.
🧪 Product (Servings) | 🍌 Carbs (grams) | 💦 Liquid (ml) | 🧂 Sodium (mg) |
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It is harder to consume lots of food and fluid during running section due to both logistics and higher stress on GI. Prioritize gels and don't overhydrate.
🧪 Product (Servings) | 🍌 Carbs (grams) | 💦 Liquid (ml) | 🧂 Sodium (mg) |
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