Triathlon Nutrition — Cal/Hr by Discipline
Swim 500–700, bike 600–900, run 700–1000 cal/hr. Carbs 60–90g/hr. Ironman 3000–5000 cal.
Why This Stat Matters
Why: Cal/hr by discipline. Carbs 60–90g/hr. 2:1 glucose:fructose. Ironman 3000–5000 cal.
How: Enter race hours, swim/bike/run split, carbs/hr, water/hr. Get total cal, carbs, water.
- ●Swim 500–700 cal/hr
- ●Bike 600–900 cal/hr
- ●60–90g carbs/hr
📋 Quick Examples — Click to Load
📊 Calories by Discipline
📈 Cal by Distance
🥧 Cal % by Discipline
📊 Carbs for 6hr Race
For educational and informational purposes only. Verify with a qualified professional.
🏅 Sports Records
Swim 500–700 cal/hr
Bike 600–900 cal/hr
Run 700–1000 cal/hr
Cal/hr by discipline: swim 500–700, bike 600–900, run 700–1000. Carb intake: 60–90 g/hr long course, 30–60 g/hr short. Hydration: 500–1000 ml/hr. Ironman 3000–5000 cal total. 2:1 glucose:fructose for 90 g/hr absorption. Sources: ACSM, Asker Jeukendrup, TrainingPeaks.
Sources: ACSM, Asker Jeukendrup research, TrainingPeaks.
Key Takeaways
- • 60–90 g carbs/hr for long course; 30–60 g/hr for short
- • 500–1000 ml water/hr; weigh before/after to estimate
- • Ironman 3000–5000 cal; can't replace all—carb focus
- • 2:1 glucose:fructose for 90 g/hr gut absorption
Did You Know?
How Does Triathlon Nutrition Work?
Caloric Burn
Swim 500–700, bike 600–900, run 700–1000 cal/hr. Run highest due to impact. You can't replace all—prioritize carbs.
Carbohydrate
60–90 g/hr for events >2.5 hr. Multiple transportables (glucose + fructose) increase absorption. Gels, drink, bars.
Hydration
500–1000 ml/hr. Sodium 500–700 mg/L in drink. Practice in training; individual sweat rates vary widely.
Expert Tips
Calories by Distance
| Distance | Time | Cal est | Carbs |
|---|---|---|---|
| Sprint | ~1.5 hr | 1000–1500 | 30–50 g/hr |
| Olympic | ~2.5 hr | 2000–3000 | 50–70 g/hr |
| Half-Ironman | ~5.5 hr | 3500–4500 | 60–90 g/hr |
| Ironman | ~12 hr | 3000–5000 | 60–90 g/hr |
Frequently Asked Questions
How many calories per hour by discipline?
Swim 500–700 cal/hr, bike 600–900 cal/hr, run 700–1000 cal/hr. Run is highest due to impact and muscle mass. Bike is efficient; swim is lowest per hour.
How much carbohydrate per hour for long races?
60–90 g/hr for long course (Half-Ironman, Ironman). 30–60 g/hr for short (Sprint, Olympic). Use 2:1 glucose:fructose for gut absorption up to 90 g/hr.
How much water per hour?
500–1000 ml/hr depending on sweat rate and conditions. Weigh before/after training to estimate. Replace 150% of loss in 4–6 hours post-race.
How many calories for an Ironman?
3000–5000 calories total for Ironman. You can't replace all—aim to take in 200–300 cal/hr from carbs. Body has ~2000 cal glycogen; fat provides the rest.
What is the 2:1 glucose:fructose ratio?
Different gut transporters. Glucose alone: ~60 g/hr max. 2:1 glucose:fructose: up to 90 g/hr. Use multiple carb sources (gels, drink, bars) for high intake.
When to start nutrition in a triathlon?
Start on the bike—easier to eat/drink than run. First 20 min: water only. Then carbs + electrolytes. Practice in training; gut train 4–6 weeks before race.
Key Statistics
Official Data Sources
⚠️ Disclaimer: Educational only. Individual needs vary. Consult a sports dietitian. Not medical advice.