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Carbs? How much?

5-19 grams of carbs per kg of body weight. Divide your weight by 2.2 then multiply by 5-9 grams at the early phase of training then as the duration of training increases increase the intake to 10-12 grams per kg. For the longer events such as the ironman distance tri you will increase the carb intake to the higher end of the range. Multiply these grams by 4 to determine the amount of calories from carbs.

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