Transition zones are a great time to top off your energy with an extra Energy Gel or Stroopwafel while your body has a brief rest from working hard. Since Energy Gels are easier to carry during the run, we recommend taking one every 40 minutes. Don’t forget to get carbohydrates, protein and amino acids as soon as possible after finishing via Recovery Drink Mix. For IRON-Distance triathlons in warm or humid weather, we recommend relying more heavily on Roctane Energy Drink to provide your calories while hydrating and because drinking is easier on your stomach than eating, but you still need a quality source of carbohydrates.
How To Customize
This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.
“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.