How to refresh
Spartathlon Refreshment Guide
How to put together your Spartathlon nutrition plan? We'll show you how to plan your Perpetuem and Hammer Gel use, what to pay attention to when replacing electrolytes, and how to adapt to the daytime heat or nighttime cooling. We also provide practical advice on cooling, foot protection, and stocking up between aid stations.
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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: 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: OPEN WATER SWIMMING
This guide covers pre-race preparation, energy supply for swims under three hours and longer, and how to prepare a multi-hour nutrition bottle.
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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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