{"id":67912,"date":"2026-07-04T11:04:32","date_gmt":"2026-07-04T11:04:32","guid":{"rendered":"https:\/\/espacetriathlon.com\/?p=67912"},"modified":"2026-07-04T11:07:41","modified_gmt":"2026-07-04T11:07:41","slug":"how-to-fuel-during-a-half-ironman","status":"publish","type":"post","link":"https:\/\/espacetriathlon.com\/en\/how-to-fuel-during-a-half-ironman\/","title":{"rendered":"How to Fuel During a Half Ironman?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Nutrition during a Half Ironman (1.9 km swim, 90 km bike, 21.1 km run) has two main goals: <strong>maintain a steady energy supply<\/strong> and <strong>prevent dehydration<\/strong>, while minimizing the risk of gastrointestinal discomfort.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Before the Start<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3 to 4 hours before the race:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eat a meal that is high in carbohydrates, moderate in protein, and low in fat and fiber.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Examples:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oatmeal with a banana and honey<\/li>\n\n\n\n<li>White rice<\/li>\n\n\n\n<li>Or, better a <a href=\"https:\/\/espacetriathlon.com\/en\/product\/gatosport-sports-cake-banana-chocolate\/\">Gatosport cake<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>30 to 60 minutes before the start:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consume approximately <strong>20\u201330 g of carbohydrates<\/strong>, for example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>An applesauce pouch<\/li>\n\n\n\n<li>A banana<\/li>\n\n\n\n<li>An <strong><a href=\"https:\/\/espacetriathlon.com\/en\/product\/boost-energy-gel-peach-tea\/\">N\u00e4ak Energy Gel<\/a><\/strong>, followed by a few sips of water<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>During the Race<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Swim<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No food intake during the swim.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bike (The Key Time to Fuel)<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The bike leg is the ideal opportunity to consume most of your calories.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Hourly Targets<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>60\u201390 g of carbohydrates<\/strong><\/li>\n\n\n\n<li><strong>500\u2013750 ml of fluids<\/strong><\/li>\n\n\n\n<li><strong>400\u2013800 mg of sodium<\/strong> (depending on temperature and sweat rate)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Example Using N\u00e4ak and Overstim.s Products<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Each hour, you could consume:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 bottle (500\u2013750 mL) of <a href=\"https:\/\/espacetriathlon.com\/en\/product\/hydrixir-antioxydant\/\">Overstim.s Hydrixir sports drink<\/a><\/strong><br>\u2192 approximately <strong>30\u201340 g of carbohydrates<\/strong>, plus electrolytes.<\/li>\n\n\n\n<li><strong>1 <a href=\"https:\/\/espacetriathlon.com\/en\/product\/ultra-energy-puree-apple-maple-sirup\/\">N\u00e4ak Ultra Energy\u2122 Puree<\/a><\/strong><br>\u2192 approximately <strong>25\u201330 g of carbohydrates<\/strong>, with a smooth texture that is often easier to digest than a gel.<\/li>\n\n\n\n<li><strong>1 <a href=\"https:\/\/espacetriathlon.com\/en\/product\/ultra-energy-gel-salted-maple\/\">N\u00e4ak Ultra Energy Gel<\/a><\/strong><br>\u2192 approximately <strong>25 g of carbohydrates<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This provides a total of <strong>80\u201390 g of carbohydrates per hour<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you prefer solid food, you can alternate with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a <strong><a href=\"https:\/\/espacetriathlon.com\/en\/product\/ultra-energy-bars-berries-and-nuts\/\">N\u00e4ak Ultra Energy\u2122 Bar<\/a><\/strong> during the first half of the bike leg, before switching mainly to purees and gels as the intensity increases.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Aim to eat or drink something <strong>every 15 to 20 minutes<\/strong> rather than consuming large amounts at once.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Run<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Digestion often becomes more difficult during the run, so easily digestible products are generally the best option.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Hourly Targets<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30\u201360 g of carbohydrates per hour<\/strong> (up to 90 g\/h if your gut is trained)<\/li>\n\n\n\n<li>Drink regularly at every aid station.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Example<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Every 30 to 40 minutes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 <a href=\"https:\/\/espacetriathlon.com\/en\/product\/boost-energy-gel-ice-mint\/\">N\u00e4ak Boost Energy\u2122 Gel<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">At each aid station:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Take a few sips of water.<\/li>\n\n\n\n<li>Drink an isotonic sports drink if one is available.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What to Avoid<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Never try new nutrition products on race day.<\/li>\n\n\n\n<li>Don&#8217;t wait until you&#8217;re hungry or thirsty to eat or drink.<\/li>\n\n\n\n<li>Avoid consuming large amounts of food at once.<\/li>\n\n\n\n<li>Don&#8217;t rely solely on water for several hours, especially in hot weather, as this may lead to inadequate sodium intake.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>During Training<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your digestive system can\u2014and should\u2014be trained, just like your muscles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Use your long training sessions to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Test the N\u00e4ak and Overstim.s products you plan to use on race day.<\/li>\n\n\n\n<li>Gradually train your body to tolerate <strong>60\u201390 g of carbohydrates per hour<\/strong>.<\/li>\n\n\n\n<li>Practice the exact nutrition schedule you intend to follow during the race.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A nutrition strategy that has been thoroughly tested in training is just as important as your equipment. On race day, the goal is simple: <strong>don&#8217;t improvise.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nutrition during a Half Ironman (1.9 km swim, 90 km bike, 21.1 km run) has two main goals: maintain a steady energy supply and prevent dehydration, while minimizing the risk of gastrointestinal discomfort. Before the Start 3 to 4 hours before the race: Eat a meal that is high in carbohydrates, moderate in protein, and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":67847,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3000],"tags":[],"class_list":["post-67912","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips"],"_links":{"self":[{"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/posts\/67912","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/comments?post=67912"}],"version-history":[{"count":1,"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/posts\/67912\/revisions"}],"predecessor-version":[{"id":67915,"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/posts\/67912\/revisions\/67915"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/media\/67847"}],"wp:attachment":[{"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/media?parent=67912"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/categories?post=67912"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/espacetriathlon.com\/en\/wp-json\/wp\/v2\/tags?post=67912"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}