Umara Triathlon Half/Mid Distance Package

A complete energy package for half-distance/middle-distance triathlons in, for example, Jönköping

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

Content

 1st U Intended Shot

 4 pcs U Sport Portion 100g

 3 pcs U Gel (30g Carbs)

 1st bottle

Use (Total time 5.5h)

Swim/Before the start (45min swim) - The package provides 90g of carbohydrates before the start.

 1st U Sport portion 100g in 500ml water the last two hours before the start

Bike (2.5h bike) - The package provides 100-110g of carbohydrates per hour, use long water bottles for water and drink when thirsty.

 1st U Intend in T1

 3 U Sport Portions mixed in a bottle during cycling (must be finished 10 minutes before T2)

Running (2h running) The package here provides 45g carbohydrates per hour, supplement with 2 mugs of sports drink/cola (20-30g carbohydrates) from the stations every hour

 1st U Gel every 30 minutes starting after 30 minutes

If you are out for longer than 5.5 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.