How I fuel for Tri

Brea Roderick on fuelling for an Olympic Distance Triathlon

Unlike an Ironman triathlon, the Olympic distance triathlon is significantly shorter, and the nutrition aspect of training and racing can easily be ignored. A well-planned nutrition strategy still plays a crucial role in maximizing performance, maintaining energy levels, and supporting recovery.

I’ve been doing short course triathlon for 7 years and the way I use nutrition within my training has evolved a lot as I’ve increased my training load and developed into an elite athlete. Below are some strategies and products I use before, during, and after race day to get the most out of my training and competition.

Training Nutrition

During my training, I keep things consistent and simple. I start most days with a bowl of oats and some toast with peanut butter and jam. When out training I primarily use a PURE Electrolyte Hydration carb mix in my bottles while cycling and swimming for majority of sessions to stay hydrated and maintain energy. Alongside this when cycling I’ll typically have bananas and oat bars in my back pocket to eat away at when riding.

When running it can be harder to take on nutrition and carry nutrition with you. For runs >60 mins I will take a Race Energy Gel with me and have it part way through I will also take a small soft bottle of water with PURE Electrolyte Hydration and carry it in a running belt.

In the past I had thought of nutrition in swimming as an afterthought, because the duration of the session is often less than cycling or running training it can be easy to overlook however I have personally found it really beneficial taking a Race Energy Gel at the start or part way through a swim and it has helped heaps in sustaining energy.

For higher-intensity sessions or longer training days, I’ll step things up with Race Fuel and/or Race Energy Gels.

After these tougher sessions, I always follow up with the Race Recovery before eating a meal that is high in both carbohydrates and protein, some easy favourites to make in bulk and have at the ready are Spaghetti Bolognese or a chicken pasta dish. I then finish the day off with the Race Ready Magnesium before bed to help with muscle relaxation.

Race Week Prep

In the days leading up to the race, my focus shifts toward carbohydrate loading and hydration. I make a conscious effort to increase my carbohydrate intake, maintain electrolyte balance, and keep fluids topped up having a drink bottle on me at most times.

I’ve also started incorporating Race Ready Nitrates in a five-day loading phase before race day to help improve oxygen efficiency and endurance.

Race Morning Routine

Race morning is all about simplicity and familiarity. I’ll typically have a bowl of oats with honey or jam, or I’ll have creamed rice (depending on what’s available where I am racing.) From the moment I wake up until the start, I continuously sip away on a bottle of  PURE Electrolyte Hydration to ensure my hydration levels are optimal before hitting the water.

Olympic Distance Race Fuelling Plan

Pre-Race:

• 1 × PURE Performance + Race Energy Gel + Caffeine

On the Bike:

·       1 × Bottle of PURE Performance + Race Fuel, sipped steadily throughout the ride. (I make sure to sip away at this throughout the race, a good trick to remind yourself to do this is to pick out a part each lap or parts on the course that you will drink at)

• 1 × Small bottle of water — especially helpful after an ocean swim to rinse the salty taste from your mouth.
• 1 × PURE Performance + Race Energy Gel within the first 5 minutes of the bike.
• 1 × PURE Performance + Race Energy Gel in the final few kilometres of the bike leg.

*I find it much easier to consume nutrition on the bike than during the run, so I prioritize getting the bulk of my fuelling in during that part of the race.

Run:

• 1 × PURE Performance + Race Energy Gel in T2 which I carry with me on the run and take it if I feel I need it.

Post-Race Recovery

Recovery starts the moment I cross the finish line. I always have Race Recovery prepared and ready to go so I can refuel immediately.

After that, I follow up with a high-carb, high-protein meal which is usually something simple like pesto pasta with chicken.

Using the same nutrition products that I race with in training has been useful in preparing my body to know how to process it come race day and that way I know what to expect. Setting out my plan in the days prior has been great in eliminating any stresses around race nutrition and lets me focus on the race itself.