Triathlon Aid Station Nutrition Planner

How to use the schedule

Enter realistic bike and run durations from your race plan, then choose carb, bottle, gel, fluid, and sodium targets you have already practiced. The output should become a training rehearsal and shopping list, not a brand-new race-day experiment.

• Plan bike intake first because it is easier to absorb steadily.
• Use the run schedule as smaller, more frequent checkpoints.
• Practice the exact products, dose, and timing before race day.

Example race read

For a 3-hour bike and 2-hour run at 75 g/hour, the athlete needs about 375 g carbohydrate total. That might mean two carb bottles plus gels on the bike, then smaller gel or drink doses at predictable run aid stations.

Common mistakes

Most bad plans fail because they count total calories but ignore timing. Taking in too much too late can leave the gut overloaded when the run starts. A useful nutrition plan spreads intake early enough that the bike sets up the run.

When to be conservative

Use lower targets when your gut training is limited, the race will be hot, or the aid-station products are unfamiliar. A slightly smaller plan that you can repeat calmly is usually better than an ambitious number that collapses after one missed bottle.