ADRIAN · IRONMAN HAMBURG, JUNE 2026One triathlon athlete. His own numbers.
- 60 → 100 g/hGUT TOLERANCE, 9 WEEKS
- 42 KM, ONE PACENO FADE · STANDALONE MARATHON
- NO GUT ISSUES8 weeks out → RACE DAY
How many gels for the 3h run?
Can you tell the amount of powder for 800 and 500ml?
From 3:11h I felt tired
My 6h ride costs 40-50€ in gels. And the powder mixing is so easy to mess up.
A six-hour ride creates dozens of tiny decisions.
You shouldn’t be doing maths mid-ride.
THE FUEL PLAN
Every session, packed and timed.
TODAY
4h ride · Z2
PACK FIRSTBefore leaving
- 2 bottles
- 5 gels
- 1 refill bag
- 4 salt caps
- Bottle 150g malto + 25g fructose (2:1) · fill to 800ml
- Bottle 250g malto + 25g fructose (2:1) · fill to 800ml
- Refill bag75g mix · dry, in jersey
- Gels4 on the clock + 1 spare · 25g each
- Salt caps3 on the clock + 1 spare
- 0:00Bottle 1 · start sipping
- 0:30Gel 1
- 1:00Salt cap · finish Bottle 1
- 1:15Gel 2
- 1:30Bottle 2 · salt cap
- 2:00Gel 3 · refill both
- 2:30Salt cap · last one
- 3:00Gel 4 · last one
IF IT GOES WRONG
- BonkingSpare gel now. Don’t wait.
- CrampingOne salt cap. Keep sipping.
- Gut turnsPause gels 20 min. Restart on half.
- This bottle.
- This many scoops.
- This gel.
- This minute.
Other apps:
60 g/h500 ml/h650 mg/h
We do the maths. Per session:
- Bikelong, hot, high carb
- Carbs
90 g/h2 bottles + 4 gels - Fluid
750 ml/hrefill at 2:00 - Sodium
800 mg/h3 salt caps
- Carbs
- Rungut jostles, less room
- Carbs
70 g/hgel every 25 min - Fluid
500 ml/hflask, sip on 10s - Sodium
600 mg/h1 cap at 45 min
- Carbs
- Swimno eating, so load before
- Carbstop off 40 min prior
- Fluid500 ml before, none in
- Sodiumcap with the top-off
- Liftrecovery, not a race
- Protein
1.8 g/kgnext meal carries it - Carbsdinner carries it
- Sodiumfood covers it
- Protein
A STANDALONE MARATHON · SIX WEEKS BEFORE HAMBURG
42 KM.ONE PACE.
PACE PER KILOMETRE
- KM 14:45 /km
- KM 30still moving through the field
- KM 424:27 /km
- BEFORE THE RACE
At 30 km others start slowing, slipping into survival mode. That moment doesn’t reward effort — it exposes who fuelled properly and who didn’t.
- AFTER
Like you said at km30 I only overtook the people
Didn’t even push all out
Adrian’s own splits — a standalone marathon, not the IRONMAN run leg.
Your race target isn’t guessed on race week.
- 60g/hTOLERATED
- 75g/hSTRONG
- 85g/hCLEAN
- 90g/hSLIGHT COMPLAINT
- 100g/hBEST DAY YET
“No gut issues!”
Adrian’s progression across one build. Yours will differ.
Fuel the effort & recovery.
- 07:00BREAKFASTLow residue. Clears before you start.
- 09:30TRAINING FUEL90 g/h · bottles + gels
- 10:00SESSION4h ride
- 14:15RECOVERYFast carbs inside 30 min.
- 19:30DINNERFibre lands here, clear of tomorrow.
Most athletes pick a ditch.
GUT CAPACITY
“I have to hit 800 g of carbs today — but I can’t eat that much rice and pasta in one sitting.”
- CAPPEDEvery sitting stays finishable. No gut irritation.
- REAL FOODDrinks are a tool, never the plan. They make a gut lazy.
Real food, split across the day. That’s what trains a gut to 100 g/h.
COST
Cheaper. Simpler.
€34
€4
One six-hour ride. Same carbs.
We do the maths:
- The ratio.
- The scoops.
- The packing.
Adrian’s own products and prices, for one six-hour ride.
GARMIN CONNECT IQ
Your plan, on your Garmin.
- Glanceable.
- Silent.
- Works at race effort.
RACE-DAY INTELLIGENCE COMING
“WE FUCKIN NAILED IT.”
Training-day intelligence today.
Race-day intelligence as it ships.
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Where this came from
Built inside a real athlete’s IRONMAN prep —with an answer to optimize your every day guesses.