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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Update Guide: HYROX
HYROX places a completely different burden on the body than a running race of similar duration. During the race, you have to complete 8 ×...
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Aktualizacja dotycząca udanego półmaratonu (21,1 km)
Protokół odżywiania na półmaraton: odkryj, jak zapewnić sobie optymalną energię i nawodnienie dzięki produktom Hammer Gel, HEED i Endurolytes. Osiągnij najlepszą formę na dystansie półmaratonu!
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HOW TO FUEL GUIDE: MARATHON (42.2 km)
BY STEVE BORN This step-by-step fueling protocol is super easy to put together, it’s just as easy to follow, it doesn’t require that you carry...
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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: 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: 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: CYCLING TIME TRIALS
The guide introduces the three-hour pre-race rule, the use of Hammer Gel and electrolytes, and the most important steps for post-race recovery.
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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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