Triathlon Race Day Fuelling: Mastering the Fourth Discipline (Women in Tri repost)
- Rebecca
- Sep 25
- 3 min read
A version of this article was originally written and published by Women in Tri. We’re resharing it here because it covers one of the most important — yet often overlooked — aspects of triathlon success: race-day fuelling.
For many triathletes, nutrition is the “fourth discipline.” Training plans often focus on swim, bike, and run, but without a well-practised fuelling strategy, even the fittest athletes risk underperforming or not finishing. This blog provides practical, evidence-based insights to help you fuel smarter, avoid common mistakes, and perform at your best on race day.
Why Nutrition Is the Fourth Discipline in Triathlon
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.
Race Day Fuelling: What to Eat and Drink Before, During & After a Triathlon
Step 1: 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.
What to Eat?
Porridge with honey and fruit
Bagels with jam & orange juice
Toast with marmalade
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. |
Step 2: 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 3: 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 4: 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. |
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.
Struggling with nutrition? Get expert help - don’t hesitate to reach out!
Comments