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ARE YOU DOING TRIATHLON? SO YOU KNOW...

...nutrition is your 3rd aid station. The rest is your training and your ability not to fall apart on foot after 3 hours of cycling.
You leave too lightly → you pay for it in running
You leave too lightly → you pay for it in running
On the bike, you forget to eat (and it doesn't forgive)
On the bike, you forget to eat (and it doesn't forgive)
Heat + poorly managed electrolytes → cramps, decreased clarity
Heat + poorly managed electrolytes → cramps, decreased clarity
SEE THE TRIATHLON NUTRITION How to eat well in triathlon →
3 DISCIPLINES, 1 RESERVOIR

THE 4 MISTAKES THAT OFTEN MAKE YOU FAIL (IN RUNNING)

In triathlon, you don't just "manage" an effort: you chain three sports together. Your nutrition plan is what allows you to stay sharp, avoid cravings, and run after the bike instead of walking.

DEPARTURE HEAVILY LOADED = GUARANTEED DAMAGE

If you leave with low reserves, you struggle during swimming... then you pay at the end of the bike ride and especially on foot.
CONSEQUENCE
A slump, inability to maintain the pace, triathlon to endure.
SOLUTION MULEBAR
Digestible pre-fill + carbohydrate starter (bar/gel/drink) before departure.

ON THE BIKE, YOU FORGET TO EAT

The bike is the best time to refuel... and that's exactly where many miss out (too caught up in managing, watts, traffic).
CONSEQUENCE
You arrive in T2 with an energy debt. And running becomes a nightmare.
SOLUTION MULEBAR
Simple and automatic plan: regular intakes + effort drink = continuous energy.

INTENSITY + DIGESTION: THE BAD BALANCE

At high intensity, the stomach tolerates less. Taking too much at once or too concentrated can quickly go down poorly.
CONSEQUENCE
Nausea, reflux, intakes that no longer pass.
SOLUTION MULEBAR
Split the gels, favor the liquid, vary the textures according to the moment.

HYDRATION AND ELECTROLYTES RANDOMLY MANAGED

Between neoprene suit, heat, humidity, and duration, you can lose a lot of sodium.
CONSEQUENCE
Cramps, decrease in power, heat stroke, loss of clarity.
SOLUTION MULEBAR
Hydration/electrolyte drink + sipping routine + weather adaptation.
I DISCOVER THE TRIATHLON RANGE
CHAINING GUIDE

THE TRIATHLON NUTRITION THAT WORKS (SPRINT → IRONMAN)

Triathlon is a matter of pace... but above all, consistency. Your plan must be simple, testable in training, and executable even when you are exhausted.

Tested over thousands of kilometers

H-3 TO H-10MIN — LEAVE FULL, NOT HEAVY

H-3 to H-2
  • Digestible carbohydrate meal + a bit of protein
  • Avoid fibers/fats if you are sensitive
H-60MIN
Light snack if needed (1 Mulebar bar)
D-10MIN
  • 1 gel (or a few sips of performance drink) to start
💡
THE GOLDEN RULE
Nothing new on D-Day. You test on your brick workouts and your long training sessions.

EVERY 15–30MIN — REGULARITY (WITHOUT SURCHARGE)

Durée Quoi manger Timing Produits
Sprint Simple Energy 1–2 prizes + hydration Gel + drink
Olympique Hold the intensity Regular prices Bars (bike) + gel (CAP)
Long (70.3 / IM) Avoid debt Small continuous takes Energy drink + gels/compotes
✅
GOLDEN RULES
  • The bike = your time to eat
  • Break the gels
  • Drink small and often

WINDOW 0–2H — RECOVER TO START AGAIN

0–30MIN
  • Carbohydrates + proteins
  • 1 Mulebar protein bar + hydration
30MIN–2H
  • Complete meal + electrolytes if it's very hot
24H
Sleep + proteins + hydration
★★★★★

Since July 2025, I have taken the time to test MULEBAR fruit purees and gels during cycling and triathlon outings (...). After several months of testing, I am delighted with the digestibility of the products, the flavors, and the consistent energy they provide. I will continue to use them for the preparation of several triathlons.

— Thierry H.

THE TRIATHLON RANGE

TRIATHLON SUPPLY TANK, EVERYTHING IS HERE

Before, cycling, running, recovery: you need effective, digestible formats that are easy to use during the race.

Before the effort

Previously, the goal is to replenish reserves without burdening digestion. An energy bar or an effort drink prepares the body and secures the start.

During effort < 3h

For sprint/olympic events, the most important thing is to keep it simple: hydration + regular intake. Biking is the best time to have a bar.

During effort > 3h

Over long distances, consistency is everything. Drink for a continuous supply of carbohydrates, gels/applesauce to supplement, and electrolytes to limit drift.

After effort (within 2 hours – metabolic window)

Afterwards, you replenish glycogen and repair. Carbohydrates + proteins + hydration: the foundation for better chaining your sessions.

Product title

€19,99 EUR

The "autopilot" drink on the bike:

  • Regular carbohydrate supply
  • Sodium/electrolytes to limit drift
  • Easy to dose according to duration
See the product

WHAT TRIATHLETES WHO TESTED SAY

I have been testing MULEBAR fruit purees and gels during cycling and triathlon outings since July 2025. After several months, I am delighted with their digestibility, flavors, and the steady energy they provide. I will continue to use them for my triathlon preparation.

Thierry H.

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Top nutrition for my long-distance triathlons and cycling training

Nmr N.

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After various trials, I chose Mulebar bars and purees to accompany me in practicing triathlon.

Nicolas C.

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I never really paid attention to nutrition specific to training. Now I do, and it changes everything. For recovery, for the assimilation of training, and for the taste!

Philippe B.

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FREQUENTLY ASKED QUESTIONS TRIATHLON

Why do I feel good on the bike and then collapse on foot?
Very often: energy debt + dehydration. Biking is the moment when you need to eat. If you miss this window, running will make you pay for it.

On the bike: bar or gel?
Both. Bar when you are stable and can chew. Gel/drink when the intensity rises or when you no longer want solid food.

On long distances, how many carbohydrates should you aim for?
Many athletes aim for a regular strategy (often around 60–90 g/h depending on tolerance). The key point: test during training.

How to avoid digestive issues while running?
Break it down, simplify, and avoid "catching up" by swallowing too much at once. The plan should be executed in small doses.

Electrolytes: essential?
In heat/over a long duration, it can make a real difference. Goal: to drink regularly and compensate for losses, not to wait for cramps.

When to take recovery?

In 30 minutes: carbohydrates + proteins. This helps you recover better and continue your sessions.

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