Master the fourth discipline with proven nutrition strategies from an Olympian and IRONMAN 70.3 Champion.
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
Supertri races are typically Sprint or Olympic distance. Meaning you can be on course anywhere from 1 - 4 hours. So don’t start with an empty tank.
After enjoying your normal race morning breakfast, be sure to head to the race site with some extra fluids to sip on before the race.
Single-serve options are great:
Skratch Labs Hydration Sports Mix – A good balance of carbs and electrolytes. Plus, real fruit flavors.
Mortal Hydration – An excellent option for a pre-race boost of electrolytes. And they just released exciting new flavors.
Twenty minutes before the start is an excellent 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 – 40 g of carbs. Optimized ratio of maltodextrin to fructose for easy digestion.
Carbs Fuel Original Energy Gel – 50 g of carbs. Great value, also available with caffeine and higher sodium content.
Powerbar Powergel Original – 25 g 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 an excellent opportunity to get in some crucial calories. A quick gel or some chews will help you get started on a great ride.
Skratch Lab Energy Chews – Real fruit flavor, up to 38 g of carbs.
Santa Madre Unusual Gel – A whopping 60 g of carbs.
Bonk Breaker Chews – Delicious flavors with up to 36 g of carbs.
And, of course, we can’t forget to stay hydrated. Pushing yourself during a Supertri race can lead to severe 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,
Feed Lab High Carb Drink Mix - A perfect blend of carbs and electrolytes, plus the best value in drink mixes.
Maurten Drink Mix - Mild flavor, incredible drinkability and available in 40 or 80 g of carb options.
Tailwind Caffinated Endurance fuel - A great mix of carbs, electrolytes, and caffeine.
Fueling Your Best Run
You’ve pushed hard, fueled well and are now ready for a record run. So whether it’s 5 or 10 km, there’s still some distance on tap.
And with a few simple fueling hacks, you can finish your race 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 – 30 g of carbs, isotonic
SIS Go Isotonic Energy Gel - 22 g of carbs, isotonic, wide variety of flavors
Maurten Gel 160 - 40 g of carbs, patented hydrogel formula digests easily
If you’re racing a sprint, one gel should be sufficient. However, for an Olympic distance, consuming a gel every 15-20 minutes can help maintain a powerful stride 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 approximately 45 minutes before your race, and immediately after to help 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 for longer.
Important: When using, ensure you take the correct amount based on your body weight.
Ready to Fuel Your Best Supertri?
There you have it – your complete fueling playbook for crushing your next Supertri race. Remember, the best fueling strategy is the one you’ve practiced, so test these products during training to find what works for your body.
Ready to stock up? Browse our complete selection of endurance nutrition at The Feed.
Now get out there and show that Supertri course who you are.
Image Copyright: Kenny Withrow
