Umara Triathlon Full Distance Package

A complete energy package for a full-distance triathlon in, for example, Kalmar

The package is well suited for long-distance triathlons regardless of location in the world. Follow Umara's plan and perform more during, for example, the Ironman in Kalmar or a similar competition in that distance.

Content

 1st U Intended Shot

 5 pcs U Sport Portion 100g

 9 pcs U Gel (30g Carbs)

 2 U Bars (30g Carbs)

 2 bottles

Use (Total time 12h)

Swim/Before the start (100-110min swim) - The package provides 30g of carbohydrates before the start.

 1st U Gel (30g Carbs) 10-15min before you go into the water.

Bike (5.5h bike) - The package provides 90g of carbohydrates per hour, use long water bottles and drink when thirsty.

 1st U Intend in T1

 5 U Sport Portions mixed in two bottles during cycling (must be finished 10-15 minutes before T2)

 2 U Bar evenly distributed during the cycle (One at 60min and one after 4h)

Running (4.5h running) The package provides here 50g carbohydrates per hour, supplement with 2 mugs of sports drink/cola (20-30g carbohydrates) from the stations every hour

 1st U Intend in T2

 1st U Gel every 30 minutes starting after 30 minutes

If you are out for longer than 12 hours, add a gel for every extra 30 minutes you run, or a portion bag of sports drink for every extra hour on the bike.