SPRINT
Before Swimming
- ISOTONIC DRINK 500ml (within 1 hour before the race) or 1 cap SALTS-Electrolyte.
- 1 ENERGY GEL with caffeine 5 min before the start.
Cycling Sector, 20kms
- A 500ml bottle with ISOTONIC DRINK
- 1 ENERGY GEL during the first 5Km and just before beginning the running sector. Each gel must be consumed with water.
Running sector, 5km
- 1 ENERGY GEL each 30-45min, depending on your requirement level.
- Each gel must be consumed with water.
After
- RECOVERY DRINK, 250ml inmediately after the finish.
- ISOTONIC DRINK 500ml within the following 30min.
- NIGHT RECOVERY CREAM, 25-50g mixed in 100-200ml of water (or milk), 30min before going to sleep.
OLYMPIC
Before swimming
- ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
- 1 ENERGY GEL with caffeine 5 min before the start
Cycling sector, 40kms
- One 800ml bottle with ISOTONIC DRINK
- 1 ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
Running sector, 10km
- 1 ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
- 1 SALTS cap, always with some water.
After
- RECOVERY DRINK, 250ml inmediately after the finish.
- ISOTONIC DRINK 500ml within the following 30min.
- NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water (or milk), 30min before going to sleep.
HALF DISTANCE
Before swimming
- ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
- 1 ENERGY GEL with caffeine 5 min before the start
Cycling sector, 90km
- Two 800ml bottles with ISOTONIC DRINK
- 1 ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
- Half ENDURANCE BAR per hour, eaten with small bites and some water, if you prefer to eat some solid products during the race. In this case you should reduce the number of gels.
Running sector running, 21km, Half Marathon
- 1 ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
- 1 or 2 SALTS cap, depending of the heat, always with some water.
After
- RECOVERY DRINK, 500ml inmediately after the finish.
- ISOTONIC DRINK 500ml within the following 30min.
- NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water (or milk), 30min before going to sleep.
LONG DISTANCE
Before Swimming
- ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
- 1 ENERGY GEL with caffeine 5 min before the start
Cycling sector, 180kms
- Two o four 800ml bottles with ISOTONIC DRINK if you have personal aid station
- 1 or 2 SALTS cap per hour, depending on the heat
- 1 ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
- Half ENDURANCE BAR per hour, eaten with small bites and some water, if you prefer to eat some solid products during the race. In this case you should reduce the number of gels.
Running sector, 42km, Marathon
- 1 ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
- 1 or 2 SALTS cap, depending of the heat, always with some water.
After
- RECOVERY DRINK, 500ml inmediately after the finish.
- ISOTONIC DRINK 500ml within the following 30min.
- NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water (or milk), 30min before going to sleep.
