Find Your Race Recipe.
The Right Fuel, Right Time approach overlays specific fuels to your specific training to accentuate metabolic adaptions for your targeted competition. Research has shown that for endurance sports, fat-oxidation efficiency is a key determinant factor of performance outcomes.
By preserving glycogen through efficient fat-oxidation, you build resilience for high-intensity race finishes. This approach is designed with three targeted benefits:
Optimize aerobic adaptions.
High-intensity glycogen preservation and fuel efficiency.
Trained gut resilience and rapid carbohydrate gut transit.
Protein: Lean options like fish, chicken, eggs, or sushi work best.
Starch: Stick to small servings of complex carbs. Cooking and slightly cooling rice or sweet potatoes is ideal.
Extras: A small piece of fruit paired with 2-3 tablespoons of plain Greek yogurt is a great addition.
Avoid: Skip the alcohol, desserts, juices, sodas, ice cream, and caffeine tonight.
Prep Your Bike: Mix 2 servings of PRIMED into your Zone 4 hydration mix. For your Zone 4 mix, aim for a concentration that delivers roughly 60 grams of carbohydrates per hour.
Breakfast: Keep it to easily digestible proteins and minimal fat, such as eggs, or a Life Bar. Stick to coffee, tea, or water.
Start Primed: Sip one serving of PRIMED from a disposable water bottle 1-2 hours before the start of the race.
Avoid: Steer clear of high-carb cereals, breads, baked goods, juices, candy, or gels before the race.
From T1: Begin sipping your PRIMED and Zone 4 mix right out of transition. Try to finish the PRIMED portion within your first 30 to 60 minutes on the bike.
The Bike: Continue fueling with your Zone 4 mix, targeting 60 grams of carbs per hour. Grab plain water at the aid stations to stay hydrated.
The Run: As you hit T2, take another serving of PRIMED to fuel a strong run. Switch to your Zone 5 gel, aiming for 30 to 60 grams of carbs per hour. Sip the gel every 10 minutes and grab water at the aid stations.
Protein: Lean options like fish, chicken, eggs, or sushi work best.
Starch: Stick to small servings of complex carbs. Cooking and slightly cooling rice or sweet potatoes is ideal.
Extras: A small piece of fruit paired with 2-3 tablespoons of plain Greek yogurt is a great addition.
Avoid: Skip the alcohol, desserts, juices, sodas, ice cream, and caffeine tonight.
Prep Your Nutrition: Mix 2 servings of PRIMED with Zone 4 drink to deliver 60 grams of carbohydrates per hour for your bike bottles, and pack your Zone 5 gels for the marathon.
Breakfast: Eat easily digestible proteins with minimal fat, such as eggs, or a Life Bar. Drink coffee, tea (if tested in training), or water.
Start Primed: About 1-2 hours before the race, sip on one serving of PRIMED from a disposable bottle.
Avoid: Do not consume high-carb cereals, breads, baked goods, juices, candy, or gels.
From T1: Start drinking your PRIMED and Zone 4 mix right away. Aim to finish the PRIMED within the first 30 to 60 minutes of your ride.
The Bike: Keep taking in 60 grams of carbs per hour using your Zone 4 mix. Grab water at aid stations. Around the 6-hour mark (total swim and bike time), take another 2 servings of PRIMED.
The Run: Transition to your Zone 5 gels, targeting 30 to 60 grams of carbs per hour. Sip your gel every 10 minutes and use the aid stations for water.
Protein: Lean options like fish, chicken, eggs, or sushi.
Starch: Small servings of complex carbs, like cooked and slightly cooled rice or sweet potatoes.
Extras: A small piece of fruit with 2-3 tablespoons of plain Greek yogurt.
Avoid: Alcohol, desserts, juices, sodas, ice cream, and caffeine.
Prep Your Gear: Mix 2 servings of PRIMED with water in an SFuels Bullet or small flask to carry in your race belt or vest. Prepare an additional single serving of PRIMED in a disposable bottle.
Breakfast: Have easy-to-digest protein with little fat, like eggs, or a Life Bar. Drink coffee, tea, or water.
Start Primed: Sip the single serving of PRIMED from your disposable bottle 1-2 hours before the start.
Avoid: High-carb cereals, breads, baked goods, juices, candy, and gels
Race Start: Use the first 10 minutes to relax and settle into your race pace.
Get Primed: Between 10 and 30 minutes into the run, start sipping the PRIMED from your flask until it's gone. You can take water from aid stations.
First Hour (30-60 mins): Rely only on water from aid stations as needed. Avoid all gels, bananas, or on-course nutrition during this window.
Post-Hour 1 (>60 mins): Switch to your Zone 5 gel, aiming for up to 60 grams of carbs per hour. Sip every 10 minutes and supplement with water from the course.
Protein: Fish, chicken, eggs, or sushi.
Starch: Small servings of complex carbs like cooked and cooled rice or sweet potatoes.
Extras: A small piece of fruit with 2-3 tablespoons of plain Greek yogurt.
Avoid: Alcohol, desserts, juices, sodas, ice cream, and caffeine.
Prep Your Nutrition: Mix your Zone 4 powder into soft flasks, aiming for a concentration of 30 to 50 grams of carbs per hour. Pack your solid race-day foods that you've successfully tested in training. Mix 2 servings of PRIMED with water in a flask for your vest. If racing longer than 6 hours, prep a second and third flask with PRIMED.
Breakfast: Easy protein, minimal fat, like eggs, or a Life Bar.
Start Easy: Sip 1 serving of Zone 2 drink mix from a disposable bottle 1-2 hours before the start.
Avoid: High-carb cereals, breads, baked goods, juices, candy, and gels.
Race Start: Ease into your pace for the first 10 minutes.
First Hour (30-60 mins in): Begin fueling with 30 to 60 grams of carbs per hour using your Zone 4 drink or Zone 5 gel. Sip every 10 to 15 minutes. Take salt capsules separately.
Solid Food: Start introducing solid foods as needed around the 2-hour mark. Focus on whole foods (soups, sandwiches, rice, fruit, potatoes, cheese, cold meats, or a Life Bar) and minimize simple sugars or candy.
Prime as Needed: Take your prepared PRIMED flasks right before challenging, high-intensity sections of the course. Save caffeine for the backend of the race to avoid starting out too fast.
