Ultimate Race Day Guide for the Wollongong Aus Day Aquathon 2026

The Wollongong Australia Day Long Aqua may not be a marathon, but proper fueling and hydration are still key to keeping your energy high through the 900m swim and 7km run. Whether you're gliding through the water or hitting the pavement, getting your nutrition right can help make your race a celebration, not a "Straya" struggle! Check out these quick tips to stay energised, avoid fatigue, and recover faster, so you can enjoy the day without the burn.

Race Start

• Date→ Monday 26th Jan 2026

• Time→ 8:15am - Long Aqua

• Location→ Waters edge - North Side Harbour

More event day information can be found here.

Around 2 Hours Before

• Eat your main pre-race meal around 2 hours before your start time (Men at 8:15am, Women and teams at 8:35am). 

• This will help boost your blood sugar levels while giving your body enough time to digest (1).

• Keep the meal low in fibre, include some simple carbs, and a small amount of protein.

• Aim for around 3g of carbohydrate per kilogram of body weight to optimise endurance and delay the onset of fatigue (2,3).

Examples Include:

• A bagel with Mayver’s chocolate peanut butter

• 2-3 slices of white bread with jam

• Pancakes with maple syrup

Bonus Performance Boost Tip → Take 1 Nomio ITC 60ml Shot 2-3 hours before your race to help reduce oxidative stress, minimise lactate build-up, and promote faster recovery.

20mins Before The Race:

• Take a gel, 4 small chews (or 1 large chew packet ), or a stroopwafel about 20 minutes before your start time. 

• Since it takes around 20 minutes for carbohydrates to enter your bloodstream, getting the timing right ensures you'll receive an energy boost just as the race begins (1).

During the Race:

• Under 1 hour = 0-30g of carbs per hour

• 1-2 hour= 30-60g of carb per hour

Race Day Nutrition Guide For Long Aqua

• If you plan to finish in under an hour
  → 2 hours before your start time have 2-3 slices of bread with jam or honey
  + A big glass of water with a no added sugar electrolyte tablet such as Nuun Sports Hydration Tablet.
  → Take 1 gel, 4 small chews (or 1 large chew packet), or carb-electrolyte drink mix around 20 minutes before the start.
  

• If you plan to finish around an hour
  → 2 hours before your start time have 1 bagel with Mayvers chocolate peanut butter
  + A big glass of water with a no added sugar electrolyte tablet such as Cadence Core Hydration Sachets.

• → Take 1 gel, 4 small chews (or 1 large chew packet), or carb-electrolyte drink mix around 20 minutes before the start.
  →1 20-30g carb gel around 1 km into the run (at North Beach).

Aid Stations → There are three water stations on the run course: Diggies North Beach, Stuart Park, and Puckeys Reserve turnaround (approximately 3.5 km into the run at the halfway mark).

Long Aqua Course Map

After the Race:

• Aim to replace 125-150% of fluids lost within 4-6 hours post-exercise using an electrolyte containing hydration source (4). 

• Try to eat a meal with 1-1.2 grams of carbohydrates per kilogram of body weight as close to finishing exercise as possible (3). In addition to getting good quality carbohydrates you also want to supplement this with about 25-35g of good quality protein (3). An example of this could be;

Post-Aquathon Overnight Oats Recipe:

Fast Facts
→ 75g of carbs
→ 38g of protein
→ 4g of fat
→ 660 Cal
→ 3g of leucine, hitting the target for muscle protein synthesis.

Ingredients

• 3/4 cup rolled oats

• 1 tablespoon chia seeds

• 1 scoop or sachet of OneFit Collagen Protein 

• 3/4 cup plain Greek yogurt 

• 1 medium banana

• 1/2 cup almond milk 

• 1 Tbsp of honey or maple syrup

Instructions

1. Mix oats, chia seeds, and almond milk in a jar.

2. Add the banana slices and Greek yogurt.

3. Stir in the OneFit Collagen Protein 

4. Refrigerate overnight and enjoy in the morning!

Race Day: What to Wear for Comfort

Anti-chafe cream → Body Glide Original Balm

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 Flak 2.0 XL

Flask → Aid StationTextured Soft Flask (200ml)

Race day bag → 2XU Commute Backpack

Watch → COROS Pace Pro GPS Sport Watch

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References:

1. 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.

2. 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.

3. 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.

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.
   

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.