Fuelling for Triathlon Success

Hey Ninjas!

As our Saturday Ride Group chat buzzed with insights on race fuelling, it is clear that nutrition is as personal as your stroke technique or bike fit. Whether you are tackling a sprint or full Ironman, remember: every athlete has unique needs, and each race demands adjustments based on conditions, intensity, and duration. What works for one may not suit another, so let us break down the basics inspired by our group's wisdom.

Start with carb calculations. Aim for 30-60 grams per hour as a baseline, scaling up to 90-120 grams for higher efforts or longer distances. Energy demand is driven by energy expended, so focus on power output: around 150 watts needs 40g/hour, but individuals differ due to fat-burning rate at aerobic intensity (fat burn maxes at ~30g/hour). For 300 watts output, 120g/hour is a good guideline, less impacted by fat burn. Distance impacts this too: shorter races might lean on quick gels, while ultras benefit from steady intake to avoid bonking. Factor in electrolytes, as sweat loss varies (some lose 800mg sodium/hour), and test your sweat rate to fine-tune.

Options abound, from premium products to homemade hacks. For lower needs (up to 60g/hour), simple carbs like Trail Brew or Diluted Coke are easier on the gut. For higher (above 60g), complex blends like Infinit or Maurten use different absorption channels for better uptake. Budget-friendly alternatives include honey water (natural carbs), Vegemite rolls (savory sodium boost), or homemade protein balls. Solids like snakes (12g carbs each) or cliff blocks combat taste fatigue, especially on the bike, while liquids suit the run. Mix it up: one bottle for carbs (60g/hour), another for electrolytes.

The key?

Train your gut early. Practice at race intensity weeks ahead, noting how you feel post-session (hangry? Sluggish?). Listen to your body: cravings for savory signal salt needs; sickly gels mean overload. I

mprovise if plans falter, as one Ninja did mid-Ironman with aid station lollies.

For tailored advice, consult a nutritionist or coach like those in our SSG network, or consider a metabolic lab test (around $300, rebate possible). For more in-depth insights, check out Paul's recent YouTube video on nutrition basics and triathlon planning: https://www.youtube.com/watch?v=uVvBM2HYWsQ.

Fuel smart, stay strong, and share your tips in the group. See you at Suttons!