New · Trilalo Plan

Your nutrition plan.
To nail your race.

Build your nutrition plan for your next triathlon — products, per-hour targets, segment by segment.

And we check it holds up across your different race scenarios.

Build my plan for free
100% freeNo accountCustomizable
8:41
Race plan
My planIRONMAN
Est. time11h22 – 12h35
Swim
T1
Bike
T2
Run
Bike172 km · 6h05–6h25
Isotonic bottle600 ml · 90 g×2
Electrolyte bottle650 ml · 1000 mg Na×4
Gel 1:0845 g · 460 mg Na×6
Bar30 g×3
Segment totalCovered
Carbs585 g · target 9091 g/h
Sodium6300 mg · target 1000982 mg/h
Water5300 ml · target 850826 ml/h
How it works

Three simple steps. A plan that holds up.

1

Set up your race

Pick your format — distances pre-fill. Set your estimated times, transitions included.

2

Define your race strategy

List your products and their composition, then set quantities for each segment.

3

Check against your targets

Per-hour goals for water, sodium, caffeine and carbs — we check it against them and flag the gaps.

What you get

A plan that holds up. And that you can share easily.

Carbs880 / 850–920 g
✓ Covered
Sodium1100 / 750–950 mg
↑ Over

A complete plan

Every segment is checked against your real need across each element (water, carbs, sodium and caffeine). Covered, borderline or short — you see where it breaks at a glance.

Bike
Carbs90 g/h
Sodium1000 mg/h
Water800 ml/h
Run
Carbs70 g/h
Sodium700 mg/h
Water600 ml/h

Targets per sport

Carbs, sodium and water per hour, set separately for the bike and the run. Plus caffeine, as a race total.

Before
Swim
T1
Bike
T2
Run

Segment by segment

Pre-race, swim, T1, bike, T2, run: every fuelling moment is counted, transitions included. Nothing gets forgotten.

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.xlsx.csv

Share it with your coach

Get a link or export your plan as a clean, readable spreadsheet. To keep it, tweak it, or hand it to whoever guides you.

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Why a plan

On race day, nothing left to chance.

Before
A gut-feel strategy
Bonking 30 km from the line
Too much, or too little sodium
Gaps discovered mid-race
After
Every need quantified, per hour
Shortfalls caught before the start
A plan that holds even on a slow day
A clear head to just race

Build your race plan right now with Trilalo.

Build my planFree · No sign-up · Customizable