Tri Nutrition Made Simple: Race‑Day Fueling by Body Weight (Calculator Inside)
October 13, 2025•10 min чтения•Советы по обучению
You don’t need guesswork on race day. Use weight‑based ranges to set carb intake, fluids, and sodium—then test in training.
The Big 3 on Race Day
- Carbohydrates: primary fuel—aim for a steady hourly target, adjusted for duration and conditions.
- Fluids: maintain performance and thermoregulation; increase as heat rises.
- Sodium: support fluid balance; hotter races and heavier sweaters need more.
Weight‑Based Targets (General Ranges)
- Carbs: ~0.8–1.2 g per kg per hour (cap ~120 g/h for most).
- Fluids: ~5–12 ml per kg per hour (higher in heat).
- Sodium: ~3–6 mg per kg per hour (test in training).
Race‑Day Fueling Calculator
Estimate Your Hourly Targets
Include total time on course.
Carbohydrates
56–70 g/h
Use gels/drinks/chews; spread evenly per hour.
Fluids
350–560 ml/h
Adjust with thirst and conditions; use aid stations.
Sodium
300–500 mg/h
Combine sports drink, gels, and salt tabs as needed.
Guidelines only—not medical advice. Test in training and adapt to your sweat rate and GI tolerance.
Plug Your Targets Into a Plan
PaceTri sets session fueling prompts based on your distance, schedule, and conditions.