Race Day Guide Noosa Tri 2025
It’s early morning, Sunday Nov 2nd. Noosa Tri day. Time to toe the line, fuel up, and bring your best. Whether you’re chasing a PB or tackling your first triathlon, nutrition can make or break your race. From swim to bike to run, we’ll help you fuel like a pro for the Noosa Triathlon, the largest Olympic distance triathlon in the world and the biggest multi-sport festival in the Southern Hemisphere. Today, you’re not just racing, you’re conquering one of the world’s most iconic triathlons.
Race Start
Wave Starts from 6:15 AM at Noosa Main Beach.
2 Hours Before
Have your main pre-race meal around 2 hours before your wave start to boost blood sugar levels but allow time for digestion. Remember this should be low in fibre, have some simple carbohydrates and a small amount of protein. This could look like; A bagel with Mayvers chocolate peanut butter, 2-3 slices of bread with jam or pancakes with maple syrup.
20mins Before the Race:
Have a gel, 4x small chews/ 1 large chew packet or a stroopwafel 20 mins before your start time. It takes about 20 minutes for carbohydrates to hit your bloodstream, so timing it right means you'll get that energy boost right as the race begins.
During the Race:
Aim for 30-90g of carbs per hour to keep energy levels up. The longer you’re out, the closer to the higher end you may need to go. New to this? Stick to the lower end to start.
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Most standard energy gels have around 25-30g of carbs, depending on the brand.
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Consider using a caffeinated gel on the run for an extra kick, but only if you're used to caffeine.
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You can mix gels, chews, or other carb sources. Just make sure you hit your carb target.
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Don’t forget to hydrate, whether it's your own fluids or PURE Sports Nutrition Electrolyte Hydration- Lemon from the on course aid stations. If carrying your own fluids I would highly recommend a 750mL bottle for the bike leg and a 500mL soft flask such as Aid StationTextured Soft Flask (500ml) for the run.
Need help choosing? Keep it simple with our PURE Sports Nutrition Race Starter Pack
Aid Stations → You'll find aid stations every 1-2 kilometers along the course. There are 5 aid stations in total on the out and back run course.
Each station (except the last aid station at 9.3km) offers PURE Sports Nutrition Electrolyte Hydration- Lemon, an isotonic sports drink designed to match your body’s natural fluid balance. This helps you absorb fluids and electrolytes more effectively (1).
If you grab 1 cup of PURE from an aid station you’ll get:
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4-5 grams of carbohydrates
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130-140 mg of sodium
After the Race:
Try to eat something with 1-1.2 grams of carbohydrates per kilogram of body weight as close to finishing exercise as possible (2). In addition to getting good quality carbohydrates you also want to supplement this with about 25-35g of good quality protein. An example of this could be;
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1.5 cups of oats with water or milk
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1 scoop of PILLAR Performance Grass-Fed Whey Protein Isolate
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1 banana
[ 585 Cal. 39g Pro. 18g Fat. 72g carbohydrates]
OR
- Grill’d Sweet Chilli Chicken [Grill’d Noosa is close to the finish line]
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Side of sweet potato chips- Share size
[ 915 Cal. 45g Pro. 43g Fat. 92g Carbs]
Race Day: What to Wear for Comfort
Race Belt→ nerd belts Nerd Race Bib Holder
Anti-chafe cream→ Gooch Goo Anti-Chafe Tin
Swim Cap→ Aid Station Swim Cap
Goggles→ 2XU Propel Swim Goggle Ambition/Clear
Hat→ Aid Station Core Series Running Cap
Shoe laces→ Lock Laces Original
Sunglasses→Oakley Sutro Lite
Flask→ Aid StationTextured Soft Flask (500ml)
Race day bag→ 2XU Commute Backpack
Watch→ COROS Pace 3 GPS Sport Watch
You can check out our full range of Summer Triathlon Essentials here.
Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition
References:
- Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377–390.
- Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: Nutrient timing. J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4
Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.
