What Is Speed Dust?

Speed Dust™ is a powdered carbohydrate and electrolyte drink mix engineered to deliver athletes of all levels with the fuel they need to perform at their peak.

Now In 3 Flavours:
Raspberry Rush | Light and vibrant, with a clean, refreshing finish.
Lemon Soda | Crisp and zesty, with a bright citrus kick.
Plain Jane | Smooth, clean and effortlessly neutral.

How To Use:
Mix 3 scoops of Speed Dust with 500ml of water & shake well. Sip steadily in the hour before training. For sessions of 90+ minutes, take one serving per hour throughout to keep your tank full.

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Most Asked Questions

  • Yes. Speed Dust is designed as a drink-based alternative to gels, allowing you to consume carbohydrates steadily without relying on multiple gel packets.

    Top Tip: Pick up one of our 250ml Speed Flasks designed for running, racing and training with a compact, flexible shape that sits comfortably in your hand and packs down as you drink. Small enough to disappear into your hand. Big enough to keep your fuel close when it matters most.

  • Yes. You can add more than 3 scoops to increase the carbohydrate content of your serving and create a more concentrated fuel mix.

    If you choose to do this, we recommend testing it gradually in training first. Higher carbohydrate concentrations can take time for the gut to adjust to, so build up progressively and make sure the mix feels comfortable before relying on it during racing.

    For most athletes, 3 scoops mixed with 500ml of water is the most accessible starting point, providing a smooth, manageable way to take in carbohydrate consistently.

    Aim to take on one serving per hour on lonng efforts.

  • Start simple. Use one serving before or during longer sessions and practise sipping steadily throughout training.

    Your gut adapts with consistency, so there’s no need to overcomplicate things from day one. Start low, go slow, and gradually build your carbohydrate intake as your body becomes more comfortable with fuelling.

  • Yes. Speed Dust contains isotonic levels of sodium to support performance.

    It’s designed to act as your all-in-one fuel and hydration solution, combining carbohydrates and electrolytes in one drink.

RUNNING

Tempo/Speed Sessions

Before:
☑ Mix up 1 standard serving (3 scoops with 500ml of water)
☑ Sip steadily for 45–60 minutes before your session

This ensures you arrive topped up and ready to perform.

Long Runs

Before:
☑ Sip steadily on 1 standard serving (3 scoops with 500ml of water) as above.

During:
☑ For runs 90+ minutes, look to take on 1 serving per hour.

Tip: Sip consistently throughout the hour rather than taking large amounts at once. Start early & sip consistently. DON'T wait until you feel depleted.

As your fuelling demands increase, you can increase carbohydrate intake or stack servings. Practise this gradually in training and allow your gut time to adapt.

Race Day

The Day Before:
☑ Prioritise carbohydrate-rich meals and snacks throughout the day.
☑ Target approximately 8–10g of carbohydrates per kg of bodyweight across the day.
☑ Use Speed Dust alongside your normal food intake to support carb loading.

Race Morning:
☑ Have your usual carbohydrate-focused pre-race meal.
☑ Sip steadily on 1 standard serving (3 scoops & 500ml of water) for an hour pre-race.

During The Race:
☑ Start fuelling early.
☑ Aim for ~1 serving per hour for efforts 90+ minutes.
☑ Sip consistently throughout.

Whatever the distance, the principle stays the same:
Start topped up → Fuel consistently.

 Unlock Your Potential

CYCLING & TRIATHLON

Long Rides / Brick Sessions

☑ Sip steadily on 1 standard serving (3 scoops with 500ml of water) for 1hr before your ride.
☑ For sessions 90+ minutes, look to take on 1 serving per hour.

Tip: Cycling is one of the easiest environments to fuel consistently. Use that to your advantage — start early, sip regularly and avoid leaving your fuelling until you begin to fade.

As your fuelling demands increase, you can increase carbohydrate intake or stack servings. Practise this gradually in training and allow your gut time to adapt.

Race Day

The Day Before:
☑ Prioritise carbohydrate-rich meals and snacks throughout the day.
☑ Target approximately 8–10g of carbohydrates per kg of bodyweight across the day.
☑ Use Speed Dust alongside your normal food intake to support carb loading.

Race Morning:
☑ Have your usual carbohydrate-focused pre-race meal.
☑ Sip steadily on 1 standard serving (3 scoops & 500ml of water) for an hour pre-race.

During The Race:
☑ Start fuelling early.
☑ Aim for ~1 serving per hour for efforts 90+ minutes.
☑ Sip consistently throughout.

For longer-distance triathlon in particular, the bike is where you have the greatest opportunity to fuel consistently and set yourself up for a stronger run.

Whatever the distance, the principle stays the same:
Start topped up → Fuel consistently.

 Fuel Your Ride

HYROX & HYBRID

High-Intensity Sessions

Before:
☑ Mix up 1 standard serving (3 scoops with 500ml of water)
☑ Sip steadily for 45–60 minutes before your session

This ensures you arrive topped up and ready to maintain output across repeated efforts.

Longer Hybrid Sessions

Before:
☑ Sip steadily on 1 standard serving (3 scoops with 500ml of water) as above.

During:
☑ For sessions 90+ minutes, look to take on 1 serving per hour.
☑ Sip consistently between stations, blocks or harder efforts where possible.

Tip: Hybrid training is about maintaining output across repeated high-intensity efforts. Start fuelled and keep carbohydrate intake steady rather than waiting until fatigue sets in.

Race Day

The Day Before:
☑ Prioritise carbohydrate-rich meals and snacks throughout the day.
☑ Use Speed Dust alongside your normal food intake to help keep carbohydrate availability high going into race day.

Race Morning:
☑ Have your usual carbohydrate-focused pre-race meal.
☑ Sip steadily on 1 standard serving (3 scoops & 500ml of water) for an hour pre-race.

During The Race:
☑ For HYROX in particular, your biggest fuelling opportunity is often before the start as it is generally too intense to rely heavily on fuelling once racing begins. Arriving properly fuelled is the key here.

Whatever the format, the principle stays the same:
Start topped up → Maintain output.

 Get Speed Dust

Race Predictor

Plan Your Performance

Sick of all the guesswork? We've got you covered. Turn a recent race result into predicted performances, training paces and a practical fuelling plan.

01

Race predictor

Use a recent, representative race result to estimate equivalent performances and training paces.

Finish time

Predictions use the Riegel power-law model (exponent 1.06). Longer-distance predictions assume appropriate endurance training and should be treated as estimates.

These calculators provide general estimates for training and sports nutrition education. Race predictions are not guarantees, and fuelling needs vary with intensity, environment, tolerance and individual circumstances. Test strategies in training before using them in competition.

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Speed Dust™

Speed Dust™

Speed Dust™
€36,95