How to refresh
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: 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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HOW TO FUEL GUIDE: HARD ENDURO
The guide presents the pre-race preparation, mid-race energy and electrolyte replenishment, and the Liquid Endurance three-day loading protocol.
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HOW TO FUEL GUIDE: HOCKEY
The guide presents the most important steps for pre-match preparation, energy and electrolyte replenishment between periods, and post-exertion recovery.
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