How to fuel a full distance triathlon

We break down the science of fueling for long-distance triathlons and talk to pro triathletes - including IRONMAN® World Championship winner Solveig Løvseth - about how they hit their race nutrition numbers...

Key Takeaways

• What should be the focus of your fuel and hydration plan? We explain why carbohydrates, sodium and fluid should form the fundamental basis of your race nutrition
• How much should you eat per hour? Most athletes will be aiming for 60-90 grams of carbohydrate per hour, but we're seeing more athletes push 100g/h and beyond
• How much should you drink? You're aiming to drink enough to avoid dehydration ruining your performance, so your fluid intake will be impacted by how much sweat you're losing
• Are you a salty sweater? Water alone won't be sufficient to get you through a full-distance triathlon. You'll want to include some electrolytes in your bottles to replace a decent proportion of the sodium you're losing in your sweat
• Should you use caffeine? In addition to carbs, sodium and fluid, caffeine is one stimulant that's scientifically proven to improve the performance of most athletes
• Front-loading - Many triathletes 'front-load' their race nutrition by consuming more on the bike before the run, when it's easier to get carbs and fluid on board
• Pre-race - How you approach fuel and hydration before the race will impact your performance, so it's worth taking a scientific approach to carb-loading and preloading
• Post-race - And once you've crossed that finish line, it's time to reward yourself with some of the foods you enjoy... unless you've got another race coming up soon!

Further reading

• How much carbohydrate do athletes need per hour?
• How to measure your sweat rate
• How much carb do you need to optimise recovery after exercise?