Ironman, 70.3, Olympic distance and sprint – what's the difference?
Triathlon consists of swimming, cycling and running in sequence. IRONMAN is a competition brand. Full distance is often called Ironman distance in other events as well. Sprint and Olympic distance are other triathlon formats.
| Distance | Swimming | Cycling | Running | What it means for the energy plan |
|---|---|---|---|---|
| Sprint | 750 m | 20 km | 5 km | A simpler setup may be sufficient. Adjust accordingly if your competition takes around an hour or significantly longer. |
| Olympic/standard | 1,500 m | 40 km | 10 km | Plan your intake during cycling and, if necessary, during running. |
| Half/middle distance, IRONMAN 70.3 | 1.9 km | 90 km | 21.1 km | Several hours of regular intake. Practice the transition from cycling to running. |
| Full distance, IRONMAN | 3.8 km | 180 km | 42.2 km | Plan your entire day: energy per section, replenishment, variety and reserve. |
70.3 and 140.6 indicate approximate total distance in English miles, not kilometers. Always check your race's course lengths, maximum times and station selection. Other middle and long distance races may use different distances.
How much carbohydrates are needed during a triathlon?
Carbohydrates are an important source of energy during endurance exercise. Count grams of carbohydrates from all food and drink combined. Grams of powder, package weight, and kilocalories are other measurements.
| Working hours | Carbohydrates | Application |
|---|---|---|
| Up to approximately 60 minutes | Often no necessary intake during the session | Small amounts can be a performance tool at high intensity. Start with good food before the start. |
| Approximately 1–2.5 hours | 30–60 g/hour | A common starting point for longer sprint races and parts of the Olympic distance range. |
| Longer than about 2.5–3 hours | Plan within 60–90 g/hour after tolerance | Relevant to train for 70.3 and full distance. At high intakes, multiple carbohydrate sources are used. |
The guidelines refer to endurance work in general. In triathlon, you normally do not eat or drink during the swim. Therefore, make a separate plan for the bike and run; do not try to make up for the entire swim's missed intake directly in T1. T1 is the transition from swim to bike, T2 from bike to run.
Does an elite exerciser need 100–120 grams per hour?
Some highly trained athletes use more than 90 g/hour, especially on the bike. Research support for such intakes generally improving performance is still limited. It is an individual approach to evaluate during competitive training, preferably with a sports dietitian. A higher number is not a requirement for completing an Ironman.
2:1 or 1:0.8 – what does it mean?
The ratios usually describe glucose or maltodextrin in relation to fructose. The mixture utilizes different transport systems in the intestine and is relevant above about 60 g/hour. 1:0.8 contains relatively more fructose than 2:1. The numbers do not guarantee better gastric tolerance: try the dose, consistency and the whole combination.
Recharging and breakfast before the start
For races longer than about 90 minutes, carbohydrate loading can increase glycogen stores. An established strategy is 10–12 g of carbohydrates per kilogram of body weight per day during the last 36–48 hours , while tapering off training. This is a high amount that needs to be planned and tested. For a short sprint race, such loading is usually not needed.
For a 70 kg person, this corresponds to 700–840 g per day from all food and drink. Spread it out over the day: for example, rice, pasta, bread, potatoes, juice and snacks. Choose familiar foods and adjust the amount of fiber if your stomach usually reacts.
Before the start: the guideline is 1–4 g carbohydrates/kg in the last 1–4 hours. Choose the amount according to the time until the start and your tolerance. A practical example is 2 g/kg about three hours before the start: 140 g for 70 kg. Avoid squeezing in a large meal close to the swim.
A tested gel with 20–30 g of carbohydrates just before the start can be a practical addition if it fits your routine. It is optional and counts separately from the intake on the track. Example: Umara U Gel Neutral, 30 g carbohydrates . Follow the product instructions and try the entire breakfast and start routine in advance.
How to plan swimming, cycling and running
Swimming: come to the start with energy in place
Assume that you will not refuel during the swim. Plan breakfast and any last portion before the start after your start time, not after the first starting group leaves. Have the energy for the bike ready in the transition area according to the race rules.
Cycling: create a consistent and practical intake
It is often easier to carry bottles and eat on the bike than during a run. Start drinking and eating when you are ready after T1 and can do so safely. Divide your intake into smaller portions over the hour, for example with a reminder every 15–20 minutes.
Sports drinks, gels and chewable bars can be combined. Follow the mixing instructions and try drinking in the position you will be competing in. Decide in advance where bottles will be refilled and how you will replace a lost bottle. A concentrate requires a separate, proven water plan; do not drink it like a regular pre-mixed sports drink.
Running: continue the plan and adjust according to your stomach
Running starts with many hours of work behind you. Small portions of gels, sports drinks and water can be easier to manage than larger amounts of solid food. Some people need lower carbohydrate intake here than on the bike; others can handle the same level. Determine this by combining sessions with cycling followed by running.
Also include sports drinks, colas and food from the stations. Running slower doesn't mean you can skip energy. If your stomach protests: slow down, temporarily reduce portion size and assess what you have actually consumed. Don't take multiple gels at once to make up for a missed intake.
Concrete energy plans for 70.3 and full distance
Below are our calculation examples based on the guidelines , not individual prescriptions or measured average times. The amounts refer to carbohydrates. Fluid and sodium are planned separately. You can change products if you recalculate the portion sizes.
| Carbohydrates | Product combination | To think about |
|---|---|---|
| 60g | 2 × Umara U Gel Neutral of 30 g. | For example, divide it over two intakes. Include any sports drink in addition to this. |
| 80g | 1 × Maurten Drink Mix 320 mixed in 500 ml of water. | The amount applies when the entire portion is drunk. Adjust the remaining liquid as needed. |
| 90g | 1 × Tailwind Endurance Fuel Stick Pack Lemon (50 g) + 1 × Maurten Gel 160 (40 g). | Mix Tailwind as directed, approximately 500–710 ml of water. Spread the intake over the hour. |
Example A: IRONMAN 70.3 in about 6 hours
Assume 3 hours of cycling and 2 hours of running. The remaining time is swimming and transitions. The example fits a participant who has tried 80 g/hour on the bike and 60 g/hour during the subsequent run.
| Part | Hourly schedule | Quantity for the section |
|---|---|---|
| Bicycle · 3 hours | 80 g/hour: one Drink Mix 320 per hour. | 3 sachets = 240 g carbohydrates. Mix in a total of 1.5 liters of water; additional water as needed. |
| Running · 2 hours | 60 g/hour: two U Gel 30 g per hour. | 4 gels = 120 g carbohydrates. Water as needed; recalculate gel amount if you also take sports drink. |
| During cycling + running | 240 + 120g | 360 g carbohydrates. Breakfast, any gel before the swim and reserve are not included in the total. |
Plan for: 3 Drink Mix 320, 4 U Gel 30 g, any gel before the start and a reserve according to your plan. Decide how you will access the portions and water along the course. Do not assume that these brands are available at the stations.
Example B: full distance in about 12 hours
Assume 6 hours of cycling and 4.5 hours of running. The remaining time is swimming and transitions. Here the cycling intake is higher: 90 g/hour followed by 60 g/hour during the run. This assumes that the entire combination is tested.
| Part | Hourly schedule | Amount for the section |
|---|---|---|
| Bicycle · 6 hours | 90 g/hour: one Tailwind Stick Pack Lemon + one Maurten Gel 160. | 6 sachets + 6 gels = 540 g carbohydrates. Mix the drink according to the instructions. |
| Running · 4.5 hours | 60 g/hour: two U Gel 30 g per hour. | 9 gels = 270 g carbohydrates. Spread over the course, with the last portion before the finish line. |
| During cycling + running | 540 + 270g | 810 g carbohydrates. Breakfast, any starter gel and reserve are added separately. |
Prepare your refill according to the race rules. You don't need to carry everything from the start if your plan includes safe refill opportunities. Each additional hour requires more total energy according to your proven hourly intake. Never mix extra strong just to fit more hours in the bottle.
Fluid, sodium and heat
A common orientation range is 0.4–0.8 liters per hour during endurance work. There is no mandatory quota or ceiling: body size, sweating, speed and weather may dictate different needs.
Get to know your sweat loss during training sessions in relevant weather, follow your thirst and adjust your plan. A rough estimate is weight loss in kg + fluid consumed in liters − urine in liters, divided by the hours of the session. Measure during shorter, controlled sessions, preferably with a dry body and comparable weighing. Long runs provide more sources of error. Do not aim to gain weight by drinking.
Sodium should be counted from all sources. Sports drinks, gels, food and salt tablets can contribute. The need varies with your losses. An example calculation: 0.6 liters of drink with 600 mg sodium/liter gives 360 mg sodium. This is a calculation, not an hourly goal. 1 g of salt corresponds to approximately 400 mg sodium.
Extra salt tablets are not automatically needed and do not protect against excessive fluid intake. Plan sodium individually and avoid stacking multiple electrolyte products without summing the contents.
In hot weather, you may need more water without a corresponding increase in carbohydrates. In cool weather, a greater proportion of energy may need to come from gels or food. Don't drink more than you need just to reach your carbohydrate goal. Use fluid replacement and electrolytes as a thoughtful part of your plan.
In case of confusion, severe headache, repeated vomiting or clear general effects: discontinue and contact the competition medical team. Such symptoms should not be managed by simply taking more water, salt or energy.
Recommended products – choose by function
Here are alternatives from the Outdoor Buddies range. The recommendation applies to how the products can be used in a plan; no brand suits all stomachs. The nutritional values and instructions on your current packaging apply.
| Product | Carbohydrates | Practical use |
|---|---|---|
| Umara U Gel Neutral | 30 g per gel | Liquid gel with neutral taste. Single serving size when counting 30, 60 or 90 g. |
| Ant Gel 160 | 40 g per gel | Firmer hydrogel. An alternative for those who prefer the consistency and want more carbohydrates per package. |
| Enervit Carbo Gel C2:1PRO Neutral Flavor Sodium | 40 g per gel | Also contains 200 mg sodium per gel. Please factor this into your sodium calculation. |
| Maurten Drink Mix 320 | 80 g per portion bag | Mix in 500 ml of water according to the instructions. Carbohydrate-rich drink for a training-tested plan. |
| Tailwind Nutrition Stick Pack - Lemon | 50 g per portion bag | Caffeine-free sports drink with electrolytes. Can be combined with other energy as needed. |
If you want to vary the format, there are also energy bars and waffles . Try them especially during cycling and check the amount of fat, fiber and carbohydrates. Explore the full range of energy gels and sports drinks .
Energy pack for Ironman and 70.3
A ready-made package can simplify the purchase. However, calculate the contents against your own swimming, cycling and running time. Check what is intended for before the start, the race itself and afterwards, and whether the package's layout requires energy from the stations.
| Package | Suitable as a starting point for | Customize like this |
|---|---|---|
| Umara Triathlon Half/Middle Distance Package | 70.3 and other middle distance. Includes sports drink, gels, shot and bottle. | Recalculate according to your cycling and running time. Check how much station energy is needed and which parts contain caffeine. |
| Umara Triathlon Full Distance Package | Full distance. Combines sports drinks, gels, bars, shots and bottles. | Divide the content between cycling and running. Add energy and reserve if your estimated time requires it. |
| Maurten energy package Vätternrundan | Training and a personal plan for longer cycling followed by running. | The package is named for cycling races. Use the contents as a product base and make a separate triathlon plan. |
| Enervit C2:1PRO Energy Package Vätternrundan | For those who want to compare several energy formats before a long race. | Adjust the amount and distribution for triathlon. Add up the caffeine and sodium from all included products. |
The packages' own usage suggestions may contain higher intakes than the guide's basic range. Use such a plan only when it works for you in training. Not all included products need to be used during the same competition. Contents and flavors are subject to change; check the product page when ordering.
Feel free to start with the Umara Gel Pack or other sample packs to compare taste and consistency. See all energy packs at Outdoor Buddies .
Train your abs – and try the plan after cycling
Studies suggest that repeated carbohydrate intake during exercise can improve tolerance. A small randomized study saw improvements after two weeks of exercise, but that doesn't guarantee that a particular intake will work for an entire Ironman.
- Start at a level you can handle. Gradually increase your planned workouts and change one thing at a time.
- Try the whole combination. Breakfast, starter gel, sports drink, gels, water and any station food should work together.
- Do combination workouts. Follow the cycling with running and use the intended racing position, bottles and packaging.
- For notes. Write down grams of carbohydrates, amount drunk, weather, intensity and any stomach upset.
- Simplify before race day. Decide on your refills and reserves in advance. Use products and doses you've tried.
Caffeine is an optional supplement
Caffeine can improve endurance performance, but the effect and side effects vary. Studies often use 3–6 mg/kg; effects have also been seen around 2 mg/kg. These are study doses and should not be interpreted as a dose to be repeated every hour or at every shift.
If you use caffeine: try a low dose during training, follow the dosage on the package, and total up your coffee, gels, drinks, and shots throughout the day. A package with multiple caffeine products does not mean you should take them all. Caffeine does not replace carbohydrates, fluids, or recovery.
Food and recovery after the finish
Start with what you crave and tolerate. Combine carbohydrates with about 20–40g of protein and then fill in with regular meals. Examples include a sandwich and yoghurt, rice with a protein source or a recovery drink followed by food.
If you need to replenish glycogen quickly before a new demanding workout, around 1.0–1.2 g of carbohydrates/kg/hour for the first few hours may be relevant. After a full Ironman, it is more often calm recovery, food throughout the day and sleep that are the next steps. You don't need to chase an exact minute interval after the goal.
Recovery drinks and protein products are handy when food is delayed or your appetite is low. Check the amount of protein per serving: an energy gel or regular sports drink does not automatically provide a protein serving. Drink gradually as needed and eat something with salt.
Frequently Asked Questions about Energy for Ironman and Triathlon
What is the difference between Ironman and Ironman 70.3?
Full distance is 3.8 km swim, 180 km bike and 42.2 km run. IRONMAN 70.3 is 1.9 km swim, 90 km bike and 21.1 km run. The longer race duration requires more total energy and more planning for replenishment.
Should I use the same amount of energy on the bike and the run?
It can work, but it needs to be tested. Make a separate plan for each part and test it on a bike session followed by a run. The intake should work even when you start running after hours of work.
Is a triathlon package enough for the entire race?
It depends on the content, your race time and planned station energy. Count grams of carbohydrates for cycling and running separately. Separate products for pre-start and recovery from what will be used during the race.
Can I combine different brands of gels and sports drinks?
Yes, if the combination works for you. Add up the carbs, sodium, and caffeine from all products. Try the entire combination during training and follow the mixing instructions.
How much energy should I have in reserve?
Consider what might happen on your route: longer time between stations, a spilled bottle, or an inedible portion. Choose a reserve that corresponds to a realistic delay based on your hourly intake and that you can easily carry.
Find a plan that suits you
Outdoor Buddies is a nerdy running, skiing and outdoor store in Åre. We help you compare products, calculate portion sizes and choose energy to try during your workout.
Tell us how far you're going to ride, your estimated bike and running time, and what you usually use. We can help you choose products and packages for your plan.
Contact us about your energy plan or explore our energy packages .
Sources and background
The guide summarizes research on endurance sports and our practical application for adult triathletes. Calculation examples and product combinations are designed to show how the planning works; they have not been tested as complete packages in the cited studies.
- World Triathlon: Age-Group Racing . Distances for sprint and standard/Olympic triathlon.
- IRONMAN: competition distances . Swimming, cycling and running in IRONMAN and IRONMAN 70.3 respectively.
- Jeukendrup (2014): A Step Towards Personalized Sports Nutrition . Carbohydrate intake during work, competition time and different carbohydrate sources.
- Thomas, Erdman & Burke (2016): Nutrition and Athletic Performance . Joint position paper from ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada. Background on loading, pre-start meal and hydration.
- Plews et al. (2026): Fuelled or Fooled? . Critical review of the state of knowledge for carbohydrate intake above 90 g/hour. The article is a research-based discussion, not a new general dosage recommendation.
- McDermott et al. (2017): Fluid Replacement for the Physically Active . Individualized Fluid and Sodium Planning; NATA Position Paper.
- Hew-Butler et al. (2017): Exercise-Associated Hyponatremia . Overdrinking and why salt tablets do not make excessive fluid intake safe.
- Costa et al. (2017): Gut-training . Randomized study on carbohydrate intake training during running.
- Guest et al. (2021): Caffeine and exercise performance . ISSN's review of caffeine, effect, dose and individual variation.
- Kerksick et al. (2017): Nutrient timing . ISSN position paper on, among other things, protein and glycogen replenishment after exercise.
- Jeukendrup (2011): Nutrition for endurance sports . Overview with focus on marathon, triathlon and road cycling, including gastric tolerance.
Product details and links checked October 6, 2026. Servings are from store product information and current manufacturer information, including Maurten Drink Mix 320 and Tailwind Endurance Fuel . Recipes and product contents are subject to change; please read packaging.
