Triathlon Race Day Fuelling: The Fourth Discipline

By Rebecca Palser, Sports & Exercise Nutritionist

Rebecca is a registered sports and exercise nutritionist with a Master’s degree in Sports and Exercise Nutrition. A passionate ultra-runner, she first discovered the power of proper fuelling while training for her first marathon. Now, through her practice at Eat Well Perform Better, she helps endurance athletes optimise their nutrition for performance and recovery.

Although running has always been her first love, Rebecca completed her first triathlon 20 years ago. After a break from the sport, she’s diving back in and preparing for the Outlaw Sprint at Holkham this year. She specialises in working with runners, triathletes, female athletes, masters athletes, and those following plant-based diets.

Find out more at www.eatwellperformbetter.co.uk.

Mastering Triathlon Nutrition

Known by triathletes as the Fourth Discipline, getting your nutrition right on race day can be the difference between hitting the wall and getting that personal best!

Not sure where to start? Read on for a step-by-step guide to fuelling for race day and how to practice your nutrition strategy in training.

Step 1: Carb-Loading

If you’re racing for more than 90 minutes, you want to start fuelling early! Carbohydrates are essential for endurance, but your body can only store so much. That’s where carb-loading comes in.

How much?

• 1-2 days before race day, aim for 5-7g of carbs per kg of body weight.

• Example: If you’re 60kg, that’s 300-420g of carbohydrates per day.

• Start at 4-5g per kg and increase if you feel good.

• Use tools like MyFitnessPal to track intake.

• Try it in a practice race to test it under real race conditions.

Things to Consider

• Carb-loading reduces intake of other nutrients, which can affect female athletes.

• You may feel heavier on race day due to increased water retention.

• Test different intake levels in training to find what works best for you.

Step 2: Race Day Breakfast

On race morning, you need to replenish your overnight energy loss. Aim for 2-3g of carbohydrates per kg of body weight, eaten 2-3 hours before the race.

Top Tips

✔ Plan your meal based on race-day logistics (travel, hotel stay, etc.).

✔ Have a backup option if nerves make eating difficult.

✔ Struggle with solid food? Try a liquid option like a sports drink or hot chocolate.

What to Eat?

• Porridge with honey and fruit

• Bagels with jam & orange juice

• Toast with marmalade

Step 3: At the Start Line

Depending on your race start time, you may have a long wait before the gun goes off. Stay hydrated and keep topping up energy with a sports drink or small snack.

Top Tips

✔ Check race rules regarding pre-start nutrition.

✔ Sip an isotonic sports drink while waiting in the start pen.

Step 4: Fuelling on the Bike

The bike leg is the best time to take on fuel, as it’s easier to digest food while cycling than running.

How much?

• Aim for 30-90g of carbohydrates per hour.

• Example: If your bike leg lasts 3 hours, you’ll need 90-270g of carbohydrates.

• Faster athletes and those doing longer races should aim for the higher end.

What Gives You 30-60g of Carbs?

• 1-2 energy gels

• A banana

• 6 jelly babies

• A jam sandwich

• 500ml isotonic sports drink

Top Tips

✔ Include solid food to avoid palate fatigue from sweet gels.

✔ Practice bike nutrition in long training rides.

✔ A hard brick session is a great way to test your fuelling strategy.

Step 5: Fuelling on the Run

Maintaining fuel intake on the run is harder—your stomach is bouncing, and digestion slows. However, you still need 30-90g of carbohydrates per hour.

Top Tips

✔ Check the race website for available gels and drinks to reduce what you need to carry.

✔ Include solid food to avoid palate fatigue from sweet gels.

✔ A hard brick session is a great way to test your fuelling strategy.

Struggling to Eat?

• Suck on a boiled sweet to trick your brain into thinking more energy is coming.

• Mouth swill: Take a small mouthful of sports drink and swill it around your mouth.

Final Thoughts

Your race-day nutrition plan should be tested multiple times in training. Experiment with different foods, timing, and quantities to find what works best for your body.

✔ Keep a nutrition journal to track what works and what doesn’t.

✔ Fine-tuning your strategy in training will set you up for success on race day.

✔ Struggling with nutrition? Get expert help—don’t hesitate to reach out!

For more fuelling tips, follow @eatwellperformbetter.