The Basics of Training and Race Day Nutrition for Triathletes 🍎
Your Fuel, Your Way—But Here’s the Blueprint
If you’ve been training for triathlon long enough, you already know that nailing your nutrition can be the difference between a breakthrough and a bonk. But with so many different strategies out there, it’s easy to get overwhelmed.
The reality is simple: nutrition is not one-size-fits-all. What works perfectly for one athlete may wreck another. That said, there are some basic principles that can guide you in building a plan that works for you. The key? Use your training sessions to test, tweak, and fine-tune.
🚴‍♂️ Training Nutrition Guidelines
Let’s break it down by workout duration and intensity:
⏱️ Workouts Under 1 Hour
Focus: Hydration and electrolytes
Why: Your glycogen stores should cover shorter sessions. But even in a 30–60 min session, especially in heat, electrolyte support keeps muscle function optimal and prevents cramps.
⏱️ 1–2 Hour Workouts with Intervals
Goal: 30–60g of carbs per hour + electrolytes
Tip: As intervals or intensity increase, aim for the higher end of that range. Fueling during these sessions supports performance and recovery while helping your gut adapt to race-day fueling.
⏱️ Sessions Over 3 Hours
Target: 90g of carbs per hour + consistent electrolyte intake
Note: This is where race fueling strategies should be practiced. If you're training for a long-course event, these are the days to find out what your stomach likes—and what it doesn’t.
🍌 Before Your Workout
Timing: Eat a carb-focused snack ~30 minutes before.
Examples: Banana + honey, low-fiber toast with jam, energy bar
Purpose: Top off your glycogen stores and prevent mid-session hunger.
🥤 After Your Workout
Quick Recovery Snack: Aim for a 2:1 ratio of carbs to protein within 20 minutes.
Think: Chocolate milk, smoothie with fruit and protein, recovery bar
Main Meal: Eat a full, balanced meal within 2 hours to replenish, rebuild, and rehydrate.
đź’§ Hydration & Nutrition: Think Separately
This is a key concept many athletes overlook. While both matter, hydration and nutrition should be managed independently, based on the workout and the environment.
Hot/humid? You’ll likely need more water and sodium to offset sweat loss.
Hard effort? Carb intake should go up to match the demand, even if it’s cool out.
Cold and low-intensity? You might not need much fuel, but a few sips of electrolytes go a long way.
🧪 Final Thought: Practice Makes Personal
Don’t try to mimic what the pros do, or copy your training partner’s plan blindly. Use these guidelines as a starting point, then personalize through trial and error. Keep notes. Adjust based on how you feel, how you perform, and how your gut reacts.
Because when it comes to triathlon, your best fueling strategy is the one that works for you.
