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  • 1205 Calories 301 Calories During Training Race Nutrition Schedule To Get Above Calories

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    The document provides a race nutrition schedule for a 30km sprint triathlon estimated to take 1 hour and 45 minutes to complete. It recommends consuming 1205 calories during training and replacing 301 calories. The nutrition schedule outlines consuming calories in intervals of 80-110 calories before the race, every 20-30 minutes during biking and running, and a final intake 10-15 minutes before the end of biking. It also recommends sipping electrolyte drinks every 5-7 minutes and consuming about 16 ounces of fluid per hour.

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    The document provides a race nutrition schedule for a 30km sprint triathlon estimated to take 1 hour and 45 minutes to complete. It recommends consuming 1205 calories during training and replacing 301 calories. The nutrition schedule outlines consuming calories in intervals of 80-110 calories before the race, every 20-30 minutes during biking and running, and a final intake 10-15 minutes before the end of biking. It also recommends sipping electrolyte drinks every 5-7 minutes and consuming about 16 ounces of fluid per hour.

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    31 views3 pages

    1205 Calories 301 Calories During Training Race Nutrition Schedule To Get Above Calories

    Uploaded by

    duong hoang tin
    The document provides a race nutrition schedule for a 30km sprint triathlon estimated to take 1 hour and 45 minutes to complete. It recommends consuming 1205 calories during training and replacing 301 calories. The nutrition schedule outlines consuming calories in intervals of 80-110 calories before the race, every 20-30 minutes during biking and running, and a final intake 10-15 minutes before the end of biking. It also recommends sipping electrolyte drinks every 5-7 minutes and consuming about 16 ounces of fluid per hour.

    Copyright:

    © All Rights Reserved
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    of 3

    Sport Sprint Triathlon

    Distance 30 Kilometers
    Your Weight (in Pounds) 180
    Hours Minutes
    Estimated Total Time 1 45

    During your training you'll use approximately 1205 calories


    You will want to replace roughly 301 calories during training

    RACE NUTRITION SCHEDULE TO GET ABOVE CALORIES


    15-30min prior to race (80-100 calories)
    5-10min after leaving T1 (90-110 calories)
    Every 20-30min thereafter on bike (90-110 calories)
    Take final bike nutrition 10-15min from T2
    10-15min into run (70-90 calories)
    Every 20-30min thereafter on run (70-90 calories)

    Sip a light electrolyte drink for fluids every 5-7min


    Target approximiately 16 ounces of fluid (one big bottle) every hour
    Multiplier Miles
    0.621371 18.64113

    Hours
    1.75
    10.65207429 Miles per Hour

    Fuelling Window
    45

    Calories
    #REF! #REF!

    Energy Expenditure Calculation


    Cal/min/lb Pounds Minutes
    Swimming 0.04 180.00 26.25 189.00
    Biking 0.08 180.00 45.94 661.50
    Running 0.06 180.00 32.81 354.38
    Total Calories Expended 1,204.88

    Miles Doing Each Sport


    Miles Swimming Miles Cycling Miles Running
    Swimming 0 0 0
    Cycling 0 0 0
    Running 0 0 0
    Sprint Triathlon 0.5 12.4 3.1
    Olympic Triathlon 0 0 0
    70.3 Ironman 0 0 0
    Full Ironman 0 0 0
    MPH 1.14 16.20 5.67

    MPH Cal/min/lb
    Swimming 0.25 0.02
    Swimming 0.84 0.04
    Swimming 1.7 0.06
    Swimming 2.56 0.08
    Swimming 3.42 0.1
    Swimming 4.28 0.12
    Cycling 10 0.06
    Cycling 15 0.08
    Cycling 17.5 0.09
    Cycling 20 0.12
    Cycling 22.5 0.15
    Cycling 25 0.18
    Cycling 27.5 0.21
    Cycling 30 0.25
    Cycling 32.5 0.3
    Running 2.32 0.03
    Running 3.77 0.03
    Running 5.22 0.06
    Running 6.67 0.09
    Running 7.5 0.09
    Running 8.57 0.1
    Running 10 0.11
    Running 10.91 0.13
    Running 11.82 0.15
    Running 12.73 0.17
    Running 13.64 0.19
    Running 14.55 0.21

    Minutes Swimmi Miles Cycling Minutes Running


    Swimming 100% 0% 0%
    Cycling 0% 100% 0%
    Running 0% 0% 100.00%
    Sprint Triathlon 25.00% 43.75% 31.25%
    Olympic Triathlon 22.22% 44.44% 33.33%
    70.3 Ironman 12.50% 50.00% 37.50%
    Full Ironman 10.95% 51.18% 36.49%

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