In this article, Matt Sharpe breaks down key fueling aspects of fast-paced triathlon that will help you nail your next By Supertri race!
Matt Sharpe is an Olympian, IRONMAN 70.3 Champion, and Feed High Performance Team member. He also has extensive experience racing Supertri events.
Matt: By Supertri racing is fast, furious, and requires proper fueling for a successful day, so don’t leave your fueling to chance! Let our guide help you nail the fourth discipline of triathlon: fueling!
Pre-race Perfection
By Supertri races are typically Sprint or Olympic distance. Meaning you can be on course anywhere from 1 - 4 hours.
So why would you start with an empty tank?!?
After taking down your normal race morning breakfast, be sure to head to the race site with some extra fluids to sip on pre-race.
Single-serve options are great here
Skratch Labs Hydration Sports Mix - Good balance of carbs and electrolytes. Plus, real fruit flavors!
Mortal Hydration - A great option if you want a pre-race boost of electrolytes. And they just released exciting new flavors!
20 minutes before the start is a great opportunity for a final top-up of carbs, and a quick hit of performance-boosting caffeine! A gel is your best friend in these crucial moments.
SIS Beta Fuel Gel - 40gr of carbs. Optimized ratio of maltodextrin-to-fructose for easy digestion!
Carbs Fuel Original Energy gel - 50gr of carbs. Great value and available with caffeine and higher sodium!
Powerbar Powergel Original - 25gr of carbs. Easily digestible!
Your Best Bike Fueling
You just nailed your swim (congrats!) and now you’re heading onto the bike ready to push some serious watts!
The beginning of the bike, when your heart rate is lower, is a great opportunity to get in some crucial calories. A quick gel or some electrolyte chews will help you set up a great ride.
Skratch Lab Energy Chews - Real fruit flavor, up to 40 g of carbs.
Santa Madre Unusual Gel - A whopping 60 g of carbs!
Bonk Breaker Chews - Delicious flavors with up to 34 g of carbs.
And of course, we can’t forget to hydrate. Pushing yourself during a Supertri race can lead to serious fluid loss. Heavy sweaters can lose up to two liters per hour!
If you can aim for 1-1.5 liters per hour on the bike, you will be setting yourself up for a fast finish.
And when you’re pushing yourself to the limit, water on its own won’t do! Look for hydration options that can optimize for your carbohydrate and electrolyte needs,
FeedLab High Carb Drink Mix - perfect mix of carbs and electrolytes, plus the best value drink mix!
Maurten Drink Mix - mild flavor, incredible drinkability, and available in 40 or 80 g options.
Tailwind Caffeinated Endurance fuel - a great mix of carbs, electrolytes, and caffeine!
Fueling Your Best Run
Swim, bike, and now, the run! You’ve pushed hard, fueled well, and are now ready for a record run. So whether it’s 5 or 10km, there’s still some distance on tap.
And with a few simple fueling hacks, you can finish your race feeling ready to go again! (OK maybe, just feeling strong!)
Straight out of T2 - when your heart rate is just starting to rise - is the perfect time to take in some run fuel.
A gel with enough carbs to kick-start your run should do the job. And if it’s isotonic, you won’t need to take extra fluids with it!
AMACX Drink Gel - 30gr of carbs, isotonic
SIS Go Isotonic Gel - 22gr of carbs, isotonic, wide variety of flavors
Maurten Gel 160 - 40gr of carbs, hydrogel formula digests easy.
If you’re racing a sprint, one gel should be sufficient, but for an Olympic distance, a gel every 15-20’ can ensure a powerful stride all the way to the finish!
Want next-level performance?
If you’re looking to leave no stone unturned on race day, you’ve come to the right place!
Plasmaide - A liquid adaptogen designed to stimulate your body’s production of nitric oxide - helping you deliver more oxygen and fuel to your muscles!
Take Plasmaide around 45 minutes before your race, and immediately after to speed up recovery!
Maurten Bicarb System - Maurten Bicarb uses sodium bicarbonate to help you buffer lactic acid more efficiently, which allows you to push your limits harder and longer!
When using, ensure you take the right amount for your body weight!
