Every athlete is different and your nutrition plan should be developed and refined during your training for your event. Your final nutrition plan should be tested in a simulated racing event prior to your race and adjustments made as needed.  To help you get started here are some high-level recommendations: TRAINING: 1) Aerobic/Zone 2 Workouts Use SFuels Train - 1 scoop/bike bottle per hour of training. For aerobic sessions over 3hrs - transition from SFuels TRAIN to SFuels RACE+ at 3Hrs in. 2) Anaerobic/Zone 4+/HIIT Workouts Use SFuels Train for 1st 30-60mins, then transition to Race+ (1 scoop per hour) starting at ~60mins into the workout.Optional - 60mins before the workout take 1 sachet of SFuels PRIMED to approach the session confidently (mood, and lowered RPE). 3) Post-training (within 30mins of workouts). 1 scoop of SFuels Revival in 14oz water and 3-4 oz of whole milk (or mix of cream/water). RACING: 70.3/IM Racing  Race Morning: Avoid the use of high-carb foods/drinks.Choose standard breakfast (lower carb + protein/fat)60mins before start of race, take 1 sachet of SFuels PRIMED (cognitive/mood and lowered RPE).Sip on SFuels TRAIN before the race start if you want/ need some hydration pre-race start.   IM  OPTION 1 - fueling by hydration only based on 45Gr/Carb per hour. For the bike Race + Drink - Mix 3 scoops per hour (3 x 15Gr/serve = 45Gr carbs) X the number of hours you plan to be on the bike. IfBike = 5hrs then you need 15 scoops.Add 12 scoops of Race+ to a water bottle, fill with water, shake - this is your concentrate, mark your bottle into 4 (4hrs) even amounts.Fill your front (between aero-bars) hydration system with water and add 3 scoops of Race+ (1st hour of bike). For the Run  Assume 4hrs as an example... you will need 8 Race+ Gel serves (2 x 22Gr/carb = 44Gr) for the 4 hour run. Mix this into 4 SFuels Race+ Gel Bullets (2 serves per bullet) You can run with 2-4 in your race suit or fuel belt, or 2 in your suit/belt and 2 at the special needs.Optional - for upregulated Fat-oxidation through caffeine - you will need 3mg x body weight in total caffeine as a minimum to have this effect. If you are 75kg you will need ~220mg/caffeine - or 3 sachets of SFuels PRIMED (80mg of caffeine per sachet).Take 1 sachet an hour before the race and then you can take another two sachets in the first 60-90mins of your bike leg. Best just to add those to your front aero-bar hydration system.   IM  OPTION 2 - fueling by hydration & edible fuel on the bike based on 45Gr/Carb per hour. For the bike Race + Drink - Mix 2 scoops per hour (2 x 15Gr/serve = 30Gr carbs) X the number of hours you plan to be on the bike. If the bike = 5hrs then you need 10 scoops.Add 8 scoops of Race+ to a water bottle, fill with water, shake - this is your concentrate, mark your bottle into 4 (4hrs) even amounts.Fill your front (between aerobars) hydration system with water and add 2 scoops of Race+ (1st hour of bike).On the bike take 2 x SFuels LIFE Bars (across the 5 hrs on the bike), or 1 SFuels LIFE bar and, 2 serves of SFuels Race+ Gel (in 1 SFuels Race+ Bullet). For the Run Assume 4hrs as an example... you will need 8 Race+ Gel serves (2 x 22Gr/carb = 44Gr) for the 4 hour run. Mix this into 4 SFuels Race+ Gel Bullets (2 serves per bullet) ...you can run with 2-4 in your race suit or fuel belt, or 2 in your suit/belt and 2 at the special needs.Optional - for upregulated fat-oxidation through caffeine - you will need 3mg x body weight in total caffeine as a minimum to have this effect. If you are 75kg you will need ~220mg/caffeine - or 3 sachets of SFuels PRIMED (80mg of caffeine per sachet).You can take 1 sachet an hour before the race and then you can take another two sachets in the first 60-90mins of your bike - Best to add those to your front aerobar hydration system.