Your guide to energy, hydration, and performance on race day
Whether you’re toeing the start line for your first sprint triathlon or your tenth long course, proper fueling is just as critical as your swim, bike, and run training. Nutrition can make or break your race—but with the right strategy, it becomes your fourth discipline.
🥗 Pre-Race: Building Your Foundation
In the days leading up to your event, focus on balanced meals rich in complex carbohydrates, lean proteins, and healthy fats. Think: oatmeal, sweet potatoes, rice bowls, lean meats, and vegetables. This isn’t the time to experiment—stick with foods your body knows and tolerates well. Hydrate consistently in the 48–72 hours before race morning.
Race Morning Tip:
A light, carb-rich meal 2–3 hours before the start helps top off glycogen stores. Try a bagel with peanut butter, bananas, or a rice cake with honey. Sip 12–16 oz of water or an electrolyte drink in the hour leading up to your swim.
🚴 On the Bike: The Real Fuel Window
The bike is your best opportunity to take in fuel without jostling your stomach. For races over 90 minutes, aim to consume 30–60g of carbohydrates per hour. This could be a combination of sports drinks, energy gels, chews, or even real food like bananas or bars (depending on the distance and intensity). Don’t forget electrolytes—especially on hot or humid days.
Pro Tip:
Practice your nutrition plan in training! Try different products and time your intake to build race-day confidence.
🏃♂️ On the Run: Keep It Simple
By the time you’re on your feet, digestion becomes harder—so simplify your plan. Focus on easily digestible carbs like gels or chews every 30–45 minutes. Sip small amounts of water or sports drink at aid stations, and listen to your body. If you’re cramping or lightheaded, slow down and rehydrate.
🧪 Bonus: Customize to Your Body
Every athlete is different. Sweat rate, gut tolerance, and pacing all impact your nutrition needs. Consider tracking your fluid loss in training, or testing sodium needs for races over two hours. If you’re serious, a sweat test or sports nutritionist can make a big difference.
✅ Final Checklist:
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✅ Practice fueling in training
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✅ Don’t try anything new on race day
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✅ Time your carb intake by the hour
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✅ Hydrate before, during, and after
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✅ Adapt for heat, humidity, and terrain
By treating fueling like part of your training, you set yourself up for success—not just survival—on race day. Whether you’re racing Alpha Open, Sprint, Olympic, or Long Course, fueling smart is the key to finishing strong.
Stay fueled, stay focused. See you at the finish line.
