Triathlon Nutrition Calculator
Build a personalised race-day fuelling plan based on your body, conditions and race distance.
Race & body
Select your race and enter your weight
Race conditions
Temperature and sweat rate can make a big difference to your hydration needs
15–25°C / 59–77°F — typical race conditions
Visibly sweaty during hard efforts; your kit is wet after long sessions
Occasional white marks on your kit, with some eye stinging on hot days
Enter your body weight above to see your personalised nutrition plan
- • Practise your nutrition plan in training — never try anything new on race day
- • Train your gut to tolerate a higher carb intake over weeks
- • Front-load calories on the bike — it’s easier to eat and absorb while riding
- • If your stomach plays up on the run, switch to liquid calories only
- • Caffeine (3–6mg/kg) 45 min before the run leg can boost late-race performance
- • Dual-transport carbs (glucose + fructose) can be absorbed at up to 90–120g/hr
- • Sodium losses range from 200–1500mg/L of sweat — highly individual
- • Dehydration above 2–3% of body weight significantly reduces performance
- • GI issues are the #1 reason for DNF in Ironman — train your gut