The Ultimate Guide To Olympic Distance Triathlon Fuelling

Race day isn’t just about training, it’s about what you eat, drink and carry. The right carbs, electrolytes and protein at the right time can be the difference between a personal best and hitting the wall. This guide covers pre-race meals, on-course fuelling, hydration, caffeine strategies, post-race recovery and essential gear so you can focus on the swim, bike, run and finishing strong.

Whether you’re new to Olympic distance triathlons or chasing a PB, this guide will help you start energised, race smarter and recover faster.

Table of Contents

• Pre-Race Fuelling (2 Hours Before)

• Quick Energy Boost (20 Minutes Before)

• Race Fuel & Hydration Strategies

• Post-Race Recovery Nutrition

• Must-Have Race Day Gear

Pre-Race Fuelling (2 Hours Before)

Have your main pre-race meal about 2 hours before your race start. This timing helps boost blood sugar levels while giving your body enough time to digest. Aim for a meal that’s low in fibre and fat and rich in easy-to-digest carbohydrates to top up your energy stores.

Examples include:

• A bagel with Mayver’s chocolate peanut butter

• 2-3 slices of white bread with jam

• Pancakes with maple syrup

Aim for around 3g of carbohydrate per kilogram of body weight about 1-4 hours before exercise to optimise endurance and delay the onset of fatigue¹,².

Quick Energy Boost (20 Minutes Before)

For a quick energy boost about 20 minutes before exercise, take one gel, four small chews, or one stroopwafel. Carbohydrates from these sources enter the bloodstream in roughly 20 minutes, so timing them correctly ensures the energy hit aligns with the start of your race³.

Race Fuel & Hydration Strategies

During a race, aim to consume 30-90g of carbohydrates per hour. Start at the lower end if you’re new to race fuelling, and increase if your gut tolerates more carbs or if you expect to be racing for over three hours. Most gels provide 25-30g of carbs, and you can combine gels, chews, or other carbohydrate sources to meet your target. An optional caffeinated gel before the start or mid-race can provide an extra boost, but only if you’re accustomed to caffeine.

Hydration is equally important. Use your own fluids or on-course aid stations, aiming for roughly 750mL on the bike and Aid Station Soft Flask (250ml) for the run. Keep in mind that hydration drinks also contribute to your hourly carbohydrate intake, so factor them into your fuelling plan.

Need help choosing? Keep it simple with our ‘Olympic Distance Triathlon Bundle’.

Post-Race Recovery Nutrition

Post-race recovery should focus on rehydration and refuelling. Aim to replace 125-150% of fluids lost within 4-6 hours using an electrolyte-containing drink 4. Eat a meal as soon as possible after exercise that provides 1-1.2g of carbohydrates per kilogram of body weight to restore glycogen, and include 25-35g of high-quality protein to support muscle repair²,⁵. An example of such a recovery meal could be:

1.5 cups of oats with water or milk
+ 1 scoop of PILLAR Performance Grass-Fed Whey Protein Isolate
+ 1.5 Tbsp of 100% nut butter
+ 1 banana
[585 Cal. 39g Pro. 18g Fat. 72g carbohydrates]

OR

Beef Burrito
1 large flour tortilla (70g)
+ ½ cup cooked white or brown rice (100g)
+ ½ cup black beans or kidney beans (80g)
+ 100 g lean beef mince
+ ½ medium avocado
+ 1 tbsp tomato salsa or diced tomato
[670 Cal. 30g Pro. 20g Fat. 80g Carbs]

Must-Have Race Day Gear

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

1. Aandahl M, Noordhof D A, Tjønna A E, Sandbakk Ø. Effect of carbohydrate content in a pre‑event meal on endurance performance‑determining factors: a randomized controlled crossover‑trial. Frontiers in Sports and Active Living. 2021;3:664270. doi:10.3389/fspor.2021.664270.

2. Kerksick C M, Arent S M, Schoenfeld B J, Stout J R, Campbell B, Wilborn C D, Taylor L, Kalman D, Smith‑Ryan A E, Kreider R B, Willoughby D S, Arciero P J, VanDusseldorp T A, Ormsbee M J, Wildman R, Greenwood M, Ziegenfuss T N, Aragon A A, Antonio J. International Society of Sports Nutrition Position Stand: Nutrient Timing. J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970‑017‑0189‑4.

3. Kozlowski KF, Ferrentino‑DePriest A, Cerny F. Effects of energy gel ingestion on blood glucose, lactate, and performance measures during prolonged cycling. J Strength Cond Res. 2021;35(11):3111‑3119. doi:10.1519/JSC.0000000000003297.

4. Maughan RJ, Shirreffs SM. Recovery from prolonged exercise: restoration of water and electrolyte balance. J Sports Sci. 1997 Jun;15(3):297-303. doi: 10.1080/026404197367308. PMID: 9232555.

5. 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.