Built for the run leg
The race is won or lost on the run.
The science-backed cramp shot for 70.3 and full Ironman athletes. Stop quad, hamstring and calf cramp in the disciplines where it matters most. Works in 60 to 90 seconds. Drinkable on the bike. Built for T2 and beyond.
Shop PickleUp Pro →
The Protocol
Exactly when to take it on race day.
A four-window protocol built around triathlon's natural break points. Before the swim. On the bike. T2. Run leg. Each window has a job. Each shot is calibrated to it.
Window 01 — Pre-swim
1 shot
15 mins before
the swim start
the swim start
Why
Primes the neurological reflex before you even hit the water. Critical for cold-water swims where calf cramp risk spikes from minute one.
Window 02 — On the bike
1 shot
at the bike
halfway point
halfway point
Why
Stash on the top tube. Take alongside your bike fuelling. Front-loads the run leg before fatigue compounds. Adds 21g of fast carbs in one easy hit.
Window 03 — T2
1 shot
in T2 before
the run leg
the run leg
Why
The single highest-value shot of the day. Resets the cramp reflex right before the discipline that ends most races. Keep it in your transition box, take it as you swap shoes.
Window 04 — Run leg
1 shot
at first sign
of tightness
of tightness
Why
TRP reflex fires in 60 to 90 seconds. Carry one in a race belt. First twinge equals shot. Don't wait for full cramp.
Protocols by distance
For 70.3 and full Ironman, where cramp risk is highest. Sprint and Olympic athletes can use the pre-race shot for the energy hit.
70.3 / Half Ironman
~ 4 to 8 hours
1 pre-swim
1 mid-bike
1 in T2
1 reserve for the run
Four shots is the full protocol. Three is workable, two is bare-minimum. The T2 shot is the one that keeps your run leg on the rails. Stash a fourth in your race belt for the half-marathon you're about to run on tired legs.
Swim · 1.9km
Pre-shot 15 minutes before. Calf cramp on the swim is rare but dangerous. Worth the insurance.
Bike · 90km
Mid-bike shot at km 45. Combine with your standard fuelling cadence. Easy to drink in aero position.
Run · 21km
T2 shot is non-negotiable. Reserve shot in race belt for km 14 onwards if needed.
Full Ironman
~ 8 to 17 hours
1 pre-swim
2 on the bike
1 in T2
2 on the marathon
Six shots across the day. Front-load the bike to set up the run. The T2 shot is the swing point — it's the difference between running the marathon and walking it. The two run-leg shots go at miles 8 and 18, before cramp lands, not after.
Swim · 3.8km
One pre-shot 15 minutes before the start. Especially important in cold-water races and rolling starts.
Bike · 180km
Two shots: one at km 60, one at km 130. Build into your nutrition strategy alongside gels and bottles.
Run · 42km
T2 shot, then one at mile 8, one at mile 18. The race is decided here. Carry shots in a race belt or hand-off bottle.
The Science
Triathlon cramp is isn't just about dehydration. It is neurological.
Exercise-associated muscle cramp (EAMC) kicks in when your nerves start misfiring after prolonged effort across multiple disciplines. Your brain loses control of the signals to tired muscles. This is why fully-fuelled, fully-hydrated athletes still cramp on the run leg of an Ironman.
PickleUp's vinegar hit acts as a TRP channel agonist. It activates sensory receptors in your mouth and throat that fire a signal straight to your brainstem, resetting the cramp reflex across the entire body. Usually within 60 to 90 seconds.
It doesn't rely on digestion or hydration. That's why it works mid-bike or mid-run without slowing or stopping. The science was pioneered by researchers including Prof. Kevin Miller, whose work has changed how elite endurance sport handles cramp.
Read the full science →60-90s
Onset of relief
Run leg
Where the race is decided
21g
Fast carbs per shot
50ml
Fits a race belt or top tube
First Ironman where I ran the whole marathon.
— PickleUp athlete, 70.3 and Full finisher
FAQ
Questions from triathletes.
Everything we get asked at expos, in T1 set-up and on long Sunday brick sessions.
How fast does it actually work?
The TRP reflex fires within 60 to 90 seconds. It's not absorption-based, so you don't need to stop to let it work. Take it on the bike or while running, keep moving, let the reflex do its thing.
Can I drink it in aero position?
Yes. The 50ml bottle is small enough to grab one-handed and drink without sitting up. Many athletes pre-load a shot into a top-tube nutrition box or bento bag.
What about cramp on the swim — can it help?
The pre-swim shot 15 minutes before the start primes the reflex so cramp signals are blunted from the off. You can't drink mid-swim, so this is your one window. Especially worth doing in cold-water races where calf cramp risk is highest.
How does it fit with my existing race-day nutrition?
It doesn't replace anything — it adds a layer. Gels and drinks fuel you. Electrolytes hydrate you. PickleUp manages cramp neurology and adds 21g of fast carbs per shot. Run your existing strategy and slot PickleUp into the four windows.
How many shots do I need on race day?
For a 70.3: four is the full protocol, three is workable. For a full Ironman: six across the day. Always pack one extra. A 12-pack covers a 70.3 race plus three brick sessions, or one full Ironman with backup.
Will it upset my stomach during the bike or run?
The formula is built for use during intense effort. 50ml is small enough to take fast without sitting heavy. Standard rule applies: trial it on at least three brick sessions before race day. Never debut on race morning.
Is it Ironman / WTCS / 70.3 compliant?
Yes. All ingredients are natural and widely used in sports nutrition. No banned substances. Safe for all major triathlon governing bodies. Informed Sport certification scheduled for late 2025.
Does it work for the swim, bike and run equally?
The TRP reflex resets cramp signals across the whole body, regardless of which muscles are firing. Calf cramp on the swim, quad on the bike, hamstring on the run — same shot, same mechanism, same protocol.
What does it taste like?
Tangy, sharp, with a pineapple finish. Think pickle juice, made palatable. The bite is part of the mechanism — that sharp taste is what triggers the reflex. After a couple of shots you stop noticing.
Run the marathon you trained for.
Pre-swim. Mid-bike. T2. Run leg. Four windows, four shots, one finish line you actually run to.
Shop PickleUp Pro →