Endurance

Triathlon Fueling Guidelines

Sports Dietitian Bob Seebohar was the personal sports dietitian for the 2008 U.S. Olympic Triathlon team and takes a cutting-edge approach to nutrition with his Metabolic Efficiency Training philosophy. As an early adopter of UCAN products, Bob has developed his own nutrient timing system for UCAN based on the experiences of hundreds and athletes and coaches he’s worked with.

UCAN products are powered by SuperStarch™, a unique energy source that delivers a slow-release of complex carbs to give you steady, long-lasting energy. UCAN delivers energy in a different manner compared to sugar-based fuel sources, so it has its own fueling protocol that you can use to guide you as you practice your fueling strategy in training.

TRIATHLON FUELING GUIDELINES

Watch the video to see Bob discuss the benefits of UCAN for triathletes and scroll down to see his specific timing guidelines for each triathlon race/workout distance.

SPRINT TRIATHLON

BEFORE (Determine which option is best for each athlete):

  • Eat a balanced breakfast prior to your race start (optional); Consume 1 serving of UCAN Performance Energy 30-45 minutes before the race start.
  • Consume 1 serving of UCAN Performance Energy + Protein or a UCAN Energy Bar 2 hours before the race start and 1 serving of UCAN Performance Energy 30-45 minutes before the race
  • Consume 2 servings of UCAN Performance Energy or UCAN Performance Energy + Protein 60-90 minutes before the race start.

DURING

Finish Time: 1-2 hours:

  • No calories needed.

Finish Time: 2-3 hours:

  • BIKE: Consume 1 serving of UCAN Performance Energy beginning at 15 minutes on the bike.

AFTER

  • Enjoy 1 serving UCAN Performance Energy + Protein in the first 30-60 minutes upon finishing a race or quality workout.

 

OLYMPIC TRIATHLON

BEFORE (Determine which option is best for each athlete):

  • Eat a balanced breakfast prior to your race start (optional); Consume 1 serving of UCAN Performance Energy 30-45 minutes before the race start.
  • Consume 1 serving of UCAN Performance Energy + Protein or a UCAN Energy Bar 2 hours before the race start and 1 serving of UCAN Performance Energy 30-45 minutes before the race
  • Consume 2 servings of UCAN Performance Energy or UCAN Performance Energy + Protein 60-90 minutes before the race start.

DURING

Finish Time: 2-3 hours:

  • BIKE: Consume 1 serving of UCAN Performance Energy beginning at 30 minutes on the bike.
  • RUN: Consume 1/2 to 1 serving of UCAN Performance Energy in 6-12 oz. of water or in a paste format mixed with 2-3 ounces of water at 15 minutes into the run (optional)

Finish Time: 3 or more hours:

  • BIKE: Consume 1 serving of UCAN Performance Energy beginning at 15-30 minutes on the bike and consume another serving beginning at 90 minutes on the bike or as close to the end of the bike as possible to carry you through the run.
  • RUN: Consume 1/2 to 1 serving of UCAN in 6-12 oz. of water or in a paste format mixed with 2-3 ounces of water at 20-30 minutes into the run (optional)

AFTER

  • Enjoy 1 serving UCAN Performance Energy + Protein in the first 30-60 minutes upon finishing a race or quality workout.

 

HALF IRONMAN TRIATHLON

BEFORE (Determine which option is best for each athlete):

  • Eat a balanced breakfast prior to your race start; Consume 1 serving of UCAN Performance Energy 30-45 minutes before the race start.
  • Consume 1 serving of UCAN Performance Energy + Protein or a UCAN Energy Bar 2 hours before the race start and 1 serving of UCAN Performance Energy 30-45 minutes before the race
  • Consume 2 servings of UCAN Performance Energy or UCAN Performance Energy + Protein 60-90 minutes before the race start.

DURING

Finish Time: 4-5 hours:

  • BIKE: Consume 1 serving of UCAN Performance Energy beginning at 15-30 minutes on the bike and an additional serving of UCAN every 75-90 minutes on the bike.
  • RUN: Consume 1 serving of UCAN Performance Energy in 8-12 oz. of water or in paste format with 2-3 ounces of water beginning at 20-30 minutes into the run.

Finish Time: 5 or more hours:

  • BIKE: Consume 1 serving of UCAN Performance Energy beginning at 15-30 minutes on the bike and consume an additional serving of UCAN every 60-90 minutes on the bike. Try to time your final serving as close to the end of the bike as possible.
  • RUN: Consume 1 packet of UCAN Performance Energy with 8-12 oz. of water or in paste format with 2-3 ounces of water every 60-90 minutes during the run.

AFTER

  • Enjoy 1 serving UCAN Performance Energy + Protein in the first 30-60 minutes upon finishing a race or quality workout.

 

IRONMAN TRIATHLON

BEFORE (Determine which option is best for each athlete):

  • Eat a balanced breakfast prior to your race start; Consume 1 serving of UCAN Performance Energy 30-45 minutes before the race start.
  • Consume 1 serving of UCAN Performance Energy + Protein or a UCAN Energy Bar 2 hours before the race start and 1 serving of UCAN Performance Energy 30-45 minutes before the race
  • Consume 2 servings of UCAN Performance Energy or UCAN Performance Energy + Protein 60-90 minutes before the race start.

DURING

  • BIKE: Consume 1 serving of UCAN Performance Energy beginning at 15 minutes on the bike and consume an additional serving of UCAN every 60-90 minutes on the bike. Try to time your final serving as close to the end of the bike as possible.
  • RUN: Consume 1 serving of UCAN with 8-12 oz. of water or in paste format with 2-3 ounces of water every 60-90 minutes during the run.

AFTER

  • Enjoy 1 serving UCAN Performance Energy + Protein in the first 30-60 minutes upon finishing a race or quality workout.

 

The recommendations above may need to be adjusted based on the intensity of your training and your individual metabolism. Some triathletes use UCAN as the exclusive fuel source for their training and races, while others start off fueling with UCAN and switch over to something else later in the race. Practice fueling in your training to see what works best for U!

 

ABOUT BOB SEEBOHAR

Bob Seebohar is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and served as a sport dietitian for the 2008 US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team. He is a registered dietitian, exercise physiologist, Certified Strength and Conditioning Specialist and a High Performance Triathlon Coach. As a nutrition coach, Bob specializes in enhancing health and improving performance by improving metabolic efficiency, a nutrition strategy centered around controlling blood sugar and teaching the body to burn fat. He has worked with all ages and abilities of athletes including high schoolers/juniors, recreationally active adults, professional athletes and Olympians.