226ERS Official Sports Nutrition

Nutritional tips for 2024 World Triathlon Championship Finals Torremolinos-Andalucía


Torremolinos is characterized by a warm and humid climate. Although in Autumn in Torremolinos the temperatures are still mild, runners coming from different parts of the peninsula, Europe and rest of the World must consider this increase in humidity when choosing formulas and hydration strategies hydration strategies, both the days before and the day of the race.


Along with exercise intensity, heat and humidity are the factors that most determine sweat loss. In hot and very humid climates, the increase in the rate of perspiration is and even more so without a prior adaptation period.

Therefore, in tapering in the days prior to the race, sodium intake with hypotonic beverages is fundamental to help the hypotonic beverages is essential to help the body store water.

During the race the amount of sodium to be considered should be 0.5 to 1g per hour. If the day of the race is hot and we are going to consume more than 60-70g of carbohydrate per hour we should think about hour we should think about approaching 800mg/h.


The days prior to the race we should make an important carbohydrate load to ensure a good reserve of muscle glycogen. To have a reference, it would be to think about an intake close to 8-10g of carbohydrate for each kilo of our body weight. The ideal would be to do it with foods low in fiber and that we have previously tested to ensure proper tolerance and avoid gastrointestinal discomfort. The breakfast should be between 2 and a half to 3 hours before the race since we start with swimming. And it has to be high in carbohydrates and low in fiber.

During the race: It is very difficult to make a general recommendation since the intake during the race is very individual, and as the race rhythms, the nutrition has to be previously trained. But as a general recommendation we should try to consume between 60 and 120g of carbohydrate per hour. The higher the intensity, the greater the demand for carbohydrates used by the body. But we should never try a new or untrained amount on race day.

Bike: During the bike the digestion and intake is easier than during the run, so we will be able to use more carbohydrates and in solid source, while in the race we will be limited to gels and liquids and even some fruit. As nutritional examples taking into account the hydration and nutrition (for each hour of testing), these could be different formulas:

1. 60g HC/h - 0.6g sodium/h.

Hydration: salt capsule + isotonic 750ml + OPTION 1: 1 bar + 1 isotonic gel// OPTION 2: 1 gel 50g hc + ½ stick

2. 75gHC/h - 0,75 g sodium/h

Hydration: Salt capsule + isotonic 750ml + OPTION 1: 1gel 50g (250mg sodium) + 1 isotonic gel// OPTION 2: 1gel 50g + 1 stick

3. 90g HC/h - 0,8g sodium/h

Hydration: 500ml energy drink (50g HC approx) + capsule of salts + 250ml water + OPTION 1 bar + 1 isotonic gel // OPTION 2: 1gel of 50g (250mg of sodium)

4. 110-120g HC/h - 08-1g sodium/h

Hydration: 500ml energy drink (50g HC approx) + capsule of salts + 250ml water + OPTION 1: 1 isotonic gel + 1gel of 50g (250mg sodium) // OPTION 2: 1gel of 50g (250mg sodium) + 1 bar.

We will try to maintain these examples every hour of cycling, trying to get the solid in the flat or downhill areas where breathing is easier.

Run: During the run we will keep the salts tablet every hour, trying to drink small sips at each refreshment sips at each aid station. Regarding nutrition we will choose it according to the amount we are going intake, following the same scheme as before:

If we are going to take 25g an isotonic gel/h.

If we are going to take 25g an energy gel of 50g/h.

If we are going to take 75g (1 isotonic gel + one energy gel) /h.

List of products

Previous days: Hydrazero

Bike + run: Sub9 salt capsulesDrinks: Energy Drink, Isotonic DrinkBar: Race Day BarGels: High Energy Gel, Isotonic Gel, High Fructose Gel.