LOGISTICS ENGINE

RACE FUELING.

RACE PARAMETERS

monitor_weight Body Weight 75 kg

timer Expected Finish 05:15 h:m

device_thermostat Race Conditions

< 15°C 15-25°C > 25°C

NUTRITION TARGETS

CARBS

FLUID

SODIUM

PRE-SWIM

--g

--mL

--mg

BIKE

--g

--L

--mg

RUN

--g

--L

--mg

TOTAL

--g

--L

--mg

inventory_2 BIKE CARBS --

water_bottle T1 BOTTLES --

bolt RUN GELS --

THE PHYSIOLOGY expand_less

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The Fuel: Carbohydrates

Your body only stores enough glycogen for roughly 90-120 minutes of hard effort. Once depleted, you "bonk" and your pace collapses. You must constantly drip-feed carbs to keep the engine running.

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The Cooling System: Fluid

As you sweat, your blood volume drops. If you lose >2% of your body weight in fluid, your heart has to pump significantly faster to maintain the same power output (cardiac drift).

science

The Activator: Sodium

Sodium dictates how well your gut actually absorbs the water you drink. Without adequate sodium, water just sloshes in your stomach. It is also critical for maintaining muscle contraction and preventing cramps.

PRE-RACE PROTOCOL expand_less

restaurant

T-72 Hours (Carb Load)

inventory_2

T-12 Hours (Logistics & Prep)

alarm_on

T-3 Hours (RACE MORNING)

RACE EXECUTION TIMELINE expand_less

pool

Pre-Swim (T-15 Mins)

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TRANSITION (Swim to Bike)

pedal_bike

The Bike Strategy

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TRANSITION 2 (Bike to Run)

sprint

The Run Strategy

* The gut cannot absorb more than 90-120g of carbs per hour without dedicated GI training. Always test your exact nutrition strategy in your longest training sessions before race day.

RACE FUELING.

CONNECT TRAINING PLATFORM

TESTING PROTOCOLS

ACTION REQUIRED