How to refresh
HOW TO FUEL GUIDE: OLYMPIC DISTANCE TRIATHLON
The guide covers pre-race preparation, quick replenishment in T1 and T2, and energy, fluid, and electrolyte replacement during each race segment.
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HOW TO FUEL GUIDE: SPRINT TRIATHLON
The guide presents the timing of pre-race meals, the use of electrolytes and Hammer Gel, and a simple fueling plan for the bike and run segments.
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HOW TO FUEL GUIDE: GRAVEL RACES
The guide outlines distinct strategies for the 50 km, 100 km, and 166 km distances, and includes a detailed eight-hour nutrition sample plan.
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HOW TO FUEL GUIDE: SUCCESSFUL CYCLOCROSS RACING
The guide shows you how to time your last meal, Hammer Gel, electrolytes, and fluid intake so you can start without digestive distress.
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HOW TO FUEL GUIDE: 24-HOUR MOUNTAIN BIKE RACE
In a 24-hour mountain biking race, proper hydration begins days before the start. This guide will help you time your energy, fluid, and electrolyte intake, and support your body's recovery after crossing the finish line.
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