Race-Day Fuel Plan Examples (Sprint, Olympic, 70.3)

Your fueling plan should match race duration. This guide gives simple, practical examples so you know exactly what to take and when.

1. Sprint Triathlon (1–1.5 hours)

Fuel needs are minimal but still important.

Before the race

• Normal breakfast 2–3 hours before

• Sip electrolytes while setting up

During the bike

• One sports drink bottle OR

• One gel mid-way through

During the run

• Optional: one quick sip of water

Total fuel

Approx 100–150 calories

2. Olympic Triathlon (2.5–3 hours)

Before the race

• Carb-rich breakfast

• Small caffeine (if you use it)

Bike

Aim for 150–250 calories per hour using:

• Gels

• Sports drink

• Chews

• Low-fibre bars (only if you tolerate them well)

Hydration:

• 1–1.25 bottles per hour depending on heat

Run

• One gel in the first 3–4 km

• Small sips at aid stations

Total fuel

Approx 300–600 calories

3. Half-Ironman / 70.3 (4.5–7 hours)

This is where nutrition becomes critical.

Before the race

• Controlled carb-load

• Breakfast 2–3 hours before

• Hydration with electrolytes

Bike

Priority: 60–90g of carbs per hour
(≈ 250–350 calories)

Common combos:

• 2–3 gels per hour

• 1 bottle of sports drink per hour

• Chews or bars in small pieces

Electrolytes:

• 500–1000mg sodium per hour depending on sweat rate

Run

• 1 gel every 25–35 minutes

• Small frequent water sips

• Cola later in the race can help

Total fuel

Approx 1000–2000 calories depending on athlete size and race length.

Common Fueling Mistakes Across All Distances

• Trying new gels on race day

• Waiting too long before your first gel

• Overloading on solid food

• Forgetting electrolytes

• Using caffeine for the first time

Test everything in training.

Summary

Choose a fuel strategy based on race duration. Simple carbs, consistent timing, and proper hydration help you stay strong from start to finish.