Triathlon - Middle distance bundle

Contents:

• 1 U Nitrate Shot (Beetrootshot)

• 4 U Sport Portions, 100g each

• 3 U Gels (30g carbs each)

• 1 bottle

Usage (Total time 5.5h):

2-3h before start one U Nitrate Shot (Beetrootshot)

Swim/Before start (45 min swim) - The package provides 90g of carbohydrates before the start.

• 1 U Sport Portion, 100g in 500ml water in the last two hours before the start

Bike (2.5h bike) - The package provides 100-110g of carbohydrates per hour. Use handed-off water bottles for hydration and drink according to thirst.

• 3 U Sport Portions mixed in a bottle during the bike (should be finished 10 minutes before T2)

Run (2h run) - The package provides 45g of carbohydrates per hour, supplemented with 2 cups of sports drink/cola (20-30g carbohydrates) from stations every hour.

• 1 U Gel every 30 minutes, starting after 30 minutes

If your race time exceeds 5.5 hours, add one gel for every additional 30 minutes you run, or one portion of sports drink for every extra hour on the bike.