SPRINT DISTANCE TRIATHLON GUIDE

By Steve Born:Race distance:

• Swim: 750 m
• Bike: 20 km
• Run: 5 km

This plan is simple to set up, easy to follow, and doesn’t require you to carry lots of products. It saves time and works well.

5 quick ways to improve performance

1) Hydrate properly all day

Your body is mostly water, so hydration affects performance and health. Many people are mildly dehydrated without realising it.

Daily target: drink 33–40 mls per kg of bodyweight per day (mostly clean water), plus what you drink during training.
Example: 82 kg athlete = 2710–3280 mls/day.

During exercise:
• 120 -240 mls per hour
• Up to 830 mls per hour in hot conditions

2) Fuel “lean” (don’t overdo calories)

It’s useful to know how many calories you burn, but that does not mean your stomach can take the same amount back in.
The aim is to take in the minimum calories needed to keep energy steady.

Typical hourly intake:
• Most athletes: 120–180 calories per hour
• Larger athletes (90 kg+): ~200+ calories per hour

If you feel low, add a little more. It’s easier to fix “not enough” than “too much and now my stomach is upset”.

3) Avoid sugary fuels

Some sports fuels use mixes of simple sugars (glucose, sucrose, fructose) plus maltodextrin. Those “multi-carb” studies often involve low-intensity exercise where digestion is easier.

For harder efforts, choose complex carbohydrate (maltodextrin) options such as:
• Hammer Gel
• HEED
• Sustained Energy 2.0
• Perpetuem 2.0

Complex carbs provide quick energy and longer-lasting energy, with fewer stomach issues than simple sugars.

4) Don’t eat for 3 hours before training or racing

Avoid calories for 3 hours before you start. This helps your body use:
• muscle glycogen efficiently
• body fat more effectively

Do this in training too (even early morning sessions) and endurance can improve quickly.

If you must have something:
Take an easy-to-digest option (for example 1 serving of Hammer Gel) 5–10 minutes before you start (not earlier).

5) Refill the tank as soon as possible after exercise

Right after exercise, your body is ready to:
• restore muscle fuel (glycogen)
• repair muscle
• support your immune system

Refuel as soon as possible, ideally within 30 minutes (sooner is better).
Use complex carbs + quality protein, such as:
• Recoverite
• Organic Vegan Recoverite

Fuel recommendations for a sprint triathlon

1) Good race fuel starts after training

For the first 60–90 minutes of exercise, a key fuel source is muscle glycogen.
If you consistently refuel straight after workouts (Recoverite), you can maximise the amount of glycogen stored in your muscles. For sprint triathlon (often 1.0–1.5 hours), this is a big advantage and can reduce how much you need to eat during the race.

2) Finish all calories 3 hours before the start

Stop eating 3 hours before race start (see “Don’t eat for 3 hours before” above).

3) Electrolytes before the race

Take Endurolytes or Endurolytes Extreme 15–30 minutes before the start. This helps cover electrolyte needs, especially during the swim.
Typical Endurolytes dose range: 1–6 capsules (many athletes use 2–4 per hour, depending on body size and temperature).
Hot conditions / not heat-acclimatised: consider 1–2 Endurolytes Extreme capsules pre-race.

4) Fuel 5–10 minutes before the start

Take 1–2 servings of Hammer Gel 5–10 minutes before the start.
This tops up energy without reducing how efficiently your body uses its stored muscle glycogen.
For some athletes, this may be enough fuel for the whole race.

5) Bike fuel

Because most athletes finish in 1.0–1.5 hours, one bottle of HEED is usually enough to cover:
• calories
• fluids
• most (or all) electrolyte needs

6) Run fuel

You will probably need little or no fuel on the run.
To be safe, carry:
• 1 serving of Hammer Gel
• a few Endurolytes or Endurolytes Extreme capsules

For hydration on the run, use water only from aid stations (avoid sugary sports drinks).

7) Refuel ASAP after finishing

Within 30 minutes of finishing (sooner is better), take:
• 2 scoops of Recoverite.
This supports fast glycogen replacement and provides protein (amino acids) for muscle repair and immune support.