Swimrun Fueling Plan: How to Hit 60–70g of Carbs Per Hour (Even with Frozen Hands)
Swimrun is no ordinary race. Between cold water swims and technical trail runs, it challenges your body, your mind — and your fueling plan.
Unlike road running or triathlon events, there are no frequent aid stations. You must carry all your running fuel essentials— while navigating trails and transitions in a wetsuit, often with paddles and hand gear. For endurance athletes, this means every carb must count.
We spoke with Klara Kjellgren, who placed second at the ÖTILLÖ Utö Swimrun World Series, about what worked — and what didn’t — during her 4.5-hour race in early-season Swedish conditions.
❄️ Why Most Energy Plans Fail in Swimrun
Klara packed nine running energy gels for endurance, but finished with four still inside her wetsuit. Not because she didn’t need them — but because she physically couldn’t access them.
“I had gels in my thermal vest and sports bra. But with paddles and freezing hands, I couldn’t get them out or open them.”
Her energy dropped in the final hour — not from poor planning, but from poor accessibility. The lesson? Carrying enough sports fuel isn’t enough — you must be able to reach and consume it, even with frozen hands and soaked gear.
Your Swimrun Fueling Strategy: High-Performance Nutrition for Harsh Conditions
To perform your best in long-distance swimrun, the goal is clear: consume 60–70g of carbohydrates per hour. This recommendation comes from research and real-world data on endurance performance.
Use trusted, high-carb products like Veloforte energy bars, Precision Fuel & Hydration gels, and Amacx chews — all tested by elite runners, triathletes, and swimrun athletes.
Before the Start (10–15 min before)
Prepare with compact, natural energy products:
-
1 x PF 30 Gel (30g carbs)
-
OR 1 x Veloforte Energy Gel (22g carbs) + sip of PF 60 Drink Mix (10–20g)
-
Optional: 1 x Veloforte Doppio – 22g carbs, 75mg caffeine
💬 These products offer fast-absorbing exercise nutrition, ideal for endurance performance and early-race intensity.
During Race: Fuel Hourly with 60–70g Carbs
Choose a combination that fits your gear setup and personal preference:
-
PF 90 Gel – 90g in one pouch, minimal handling
-
PF 60 Chews – 60g of soft, cold-hand-friendly carbs
-
PF 30 Gel + Veloforte Gel + PF 60 Drink Mix
-
Soft flask with PF 60 Drink Mix – 60g carbs + 1000mg sodium
-
Squeezy bottle with 2–3 x PF 30 Gels – 60–90g
These are ideal running energy gels for trail runners, allowing for efficient fueling on the move.
Caffeine Options for Mental Focus and a Final Push
Boost alertness and performance in the second half of the race with:
-
Veloforte Doppio Gel – natural espresso flavour, 22g carbs, 75mg caffeine
-
Amacx Cola Gel – 30g carbs + 75mg caffeine, classic cola taste
These help support cognitive focus during demanding trail sections — a must-have for long-distance running fuel.
How to Carry Your Nutrition — Swimrun-Specific Tips
Carrying running hydration and fuel in swimrun means adapting your setup:
-
Use a soft flask under your wetsuit — great for hydration trail runners love
-
Tether a squeezy bottle to your race belt or dolme to prevent losing gels
-
Tape energy chews to your paddle strap or store in your wetsuit leg
-
Keep caffeine gels in a separate pocket for strategic use
These tips ensure your endurance nutrition is accessible and usable — not buried or wasted mid-race.
🔁 Klara’s Updated Plan for Swimrun Engadin
For her next race, Klara and Lisa will simplify there plan:
-
PF 90 Gels – fewer items, higher carb density
-
PF 60 Chews – easy to access, soft to chew
-
1 x caffeine gel – either Veloforte Doppio or Amacx Cola
Fewer moving parts. No mid-race fumbling. Maximum carbohydrate delivery for trail runners and endurance athletes.
💡 Final Thoughts for Fueling Success
Swimrun success demands more than talent — it requires a tested, dialled-in fueling plan. Don’t rely on guesswork.
✅ Aim for 60–70g carbs/hour
✅ Train with the same running energy bars and gels you race with
✅ Use real food energy bars with natural ingredients
✅ Store everything where it’s easy to access, even in motion
✅ Choose hydration and fueling solutions that support performance — not just convenience
🛒 Explore Our Swimrun Fueling Essentials
Shop our curated collection of energy gels, running hydration solutions, and real energy for athletes. All products are trusted by elite athletes, certified free from banned substances, and designed for high-performance fueling in endurance and adventure sports.