Race in summer heat and the rules of triathlon nutrition change. Your body works harder to stay cool, sweat rates spike, and gut function can be compromised — all while you’re trying to maintain race pace. Understanding how heat alters your fuelling needs is one of the most overlooked performance levers for triathletes, yet it…
The bike leg is where most 70.3 triathletes lose the race — not by going too slow, but by fuelling poorly. Get your nutrition strategy right on the 90km ride and your run will be a controlled effort. Get it wrong and you will crawl through T2 with nothing left. This guide covers everything you…
What you eat in the week before a triathlon has a significant impact on race day performance — yet most athletes either undereat, overeat, or make gut-busting mistakes with untested foods. This day-by-day guide covers exactly what to eat from the Sunday before your race through to race morning, with the reasoning behind each phase….
Why Race Morning Nutrition Is Different The morning of a triathlon is not the time to experiment. Your pre-race meal has one job: provide easily accessible energy without causing nausea, bloating, or GI distress during the race. Get it right and it becomes invisible — you just race well. Get it wrong, and you’ll know…
Sprint triathlon nutrition trips up more beginners than almost any other aspect of the event. The race is short — typically 60–90 minutes — but mess up your fuelling and it will feel much longer. Here’s a simple, evidence-based nutrition plan for your first sprint triathlon that covers every stage from the day before to…
When racing in the heat or grinding through a long training session, getting your electrolyte strategy right can be the difference between a strong finish and a cramped, foggy DNF. But should you use salt tablets, an electrolyte drink mix, or both? Here’s how to decide. What Are Electrolytes and Why Do They Matter? Electrolytes…
Fuelling a long training session well is a skill as trainable as swimming, cycling, or running. Get it right and you’ll finish sessions strong with energy to spare; get it wrong and you’ll bonk, underperform, and spend the rest of the day feeling wrecked. Here’s a complete guide to fuelling sessions lasting 90 minutes or…
Hitting the wall — or “bonking” — is one of the most feared experiences in long-course triathlon. It happens when glycogen stores become critically depleted, leaving you with no fuel for your muscles or brain. What follows is dramatic: power drops, pace collapses, and sometimes a total inability to continue. The good news is that…
Fuelling an IRONMAN is one of the most complex nutrition challenges in endurance sport. With up to 10-17 hours on course, your body will burn through glycogen stores multiple times. Get it right and you’ll finish strong; get it wrong and you’ll face the dreaded bonk. Here’s a complete strategy for fuelling your IRONMAN from…
Why Heat Slows You Down Racing in hot conditions forces your body to do two jobs simultaneously: fuel your muscles and cool your core. The result is earlier fatigue, elevated heart rate at the same pace, and a higher risk of heat illness. Core temperature above 40°C impairs decision-making and motor control — which is…
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