Fuel Your Fastest Race Ever

Every triathlete fears hitting the wall. Dodge it and finish strong with our essential guide to what to eat before, during and after every race distance

- James Witts

Every triathlete fears hitting the wall. Dodge it and finish strong with our essential guide to what to eat before, during and after every race distance

Gels, bars or chews: which are best for a sprint-distance tri? What should you eat before an Olympic event and after a middle? And just how many energy gels can you cram down your neck on an Ironman run without vomiting? With so many lingering questions,it’s no wonder that nutrition is often classed as the fifth discipline of triathlon, following the swim, bike, run and transition legs. Put simply, making nutrition mistakes could mean your race ends in disaster. But hitting the wall can be averted with a proven fuelling strategy, one that takes into account the distance and duration of your race, the race conditions and your own physiological makeup. Turn the page for our essential guide.

THE WEEK BEFORE YOUR RACE

You should spend race week stuffing yourself with pasta, right? Think again, as what you eat or drink in the week before can make or break your race

As anyone who’s ever bonked will know, nutrition can lead to a PB or a catastrophe. This is heightened during race week when your season goal lies at the end of it, and this is true whether you’re racing sprint, Olympic, middle or long distance, so all athletes need to choose carefully.