Start by knowing ‘the basics’
Think these 3 things:
- Hydration – approx. 560 – 780- ml / hour
- Calories/Kilojoules – approx 150 – 180 Calories / hour
- Electrolytes (Cramp insurance) – 1-3 Endurolytes per hour
FUELLING SUGGESTIONS
BIKE LEG
These are our 2 Choices. HEED or Hammer Gels
1st Choice HEED (you must trial this product before the race)
- Use 1-2 scoops per hour. Mix a multi hour bottle i.e. 3 hours
- Only source of fuel required – see directions for use
- Consume 1-3 Endurolytes per hour
- Hydration – approx. 560 – 780 ml / hour
2nd Choice Hammer Gels
- Consume 1-2 / hour (Can use a small handheld flask)
- Consume 1-3 Endurolytes per hour
- Hydration – approx. 560 – 780 ml / hour
RUN LEG
- Consume 1-2 Hammer Gels / hour
(Can use a small handheld flask) - Consume 1-3 Endurolytes per hour
- Hydration – approx. 560 – 780 ml / hour
IMPORTANT TIPS
- Practice your nutrition as much as possible before race day
- On the bike have 2 bottles – 1 for nutrition and 1 for hydration
