1. What is Triathlon Nutrition Calculator?

The Triathlon Nutrition Calculator estimates calorie, carbohydrate, and hydration needs based on your race duration, intensity level, body weight, and triathlon type. Proper nutrition is crucial for endurance performance and recovery.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( Duration \) — Race duration in hours
• \( Intensity Factor \) — 30 (low), 60 (medium), or 90 (high)
• \( Weight \) — Athlete weight in kg

Explanation: The equations account for increased energy demands during longer, more intense races and adjust for body size.

3. Importance of Proper Nutrition

Details: Proper nutrition prevents "bonking," maintains electrolyte balance, supports muscle function, and enhances recovery. Needs vary significantly between sprint and Ironman distances.

4. Using the Calculator

Tips: Enter realistic duration estimates based on your training. Select intensity based on your race pace (low=training, high=race). Weigh yourself in kg for most accurate results.

5. Frequently Asked Questions (FAQ)

Q1: Should I consume all calculated calories during the race?
A: No, these are total needs. Most athletes can absorb 200-400 kcal/hour during exercise.

Q2: What's the best carb source during a triathlon?
A: Mix of glucose and fructose in 2:1 ratio (sports drinks, gels, bananas) for optimal absorption.

Q3: How often should I hydrate?
A: 150-250mL every 15-20 minutes, adjusting for sweat rate and conditions.

Q4: Should nutrition differ for each discipline?
A: Yes - easier to eat on bike than run. Front-load nutrition during bike leg.

Q5: What about protein and fat?
A: Important for recovery but not typically needed during races under 4 hours.