Nutrition - Fuelling Training & Racing

Carbohydrates aren’t just popular - they’re scientifically proven performance boosters. During moderate to high-intensity exercise, they serve as the primary fuel source, providing energy more efficiently than fats. Cutting carbs may fast-track weight loss, but it comes at a steep cost: slower recovery, compromised training quality, and increased risk of RED‑S.

Experimental Insights: What the Studies Say

Researchers conducted controlled trials comparing performance outcomes between different pre-training meals: those delivering 3 g/kg body weight of carbs vs 0.5 g/kg or no carbs at all. The high-carb group showed significantly better endurance and time-to-exhaustion, regardless of whether athletes were elite or recreational.

Strategic Carb Breakdown for Triathletes

Pre-Session (1–4 h before)

Consume 1–4 g of carbs per kg body weight. For a 70 kg triathlete, that’s 70–280 g (e.g. bagels, cereal, fruit smoothies). Consistency matters more than GI—whether low or high, carbs support peak performance.

During Training (>90 min)

Aim for 30–60 g of carbs per hour. Some riders even perform better with intakes up to 90 g/h, though not all can digest it smoothly . For example, 4×15-minute tempo intervals become more manageable with starch-rich drinks.

Post-Session (Within 4 h)

Replenish with 1–1.2 g/kg/h of carbs to restore muscle glycogen quickly—vital if you're training again within 24 hours. Anecdotally, athletes topping up immediately tend to improve in back-to-back training blocks.

How to Apply the Science

• Test different carbs: Try bananas, gels, or sports drinks across training blocks. Note digestion, energy levels, and satisfaction.

• Stay ahead of the curve: When sessions exceed 90 min, plan your nutrition timing deliberately. Try mouth-rinsing (6–8% carb solutions) during shorter high-intensity workouts—a non-metabolic trick that can help with perceived energy and mental sharpness.

• Tailor to your style: Use data from rides to tweak intake—what's right for one triathlete may be too much or too little for another.

Ironman Portugal - Cascais

Reflect & Adjust

• Are your pre-session meals aligned with your session duration and intensity?

• During long rides, are you meeting the 30–60 g carb/hour target?

• How long does it take you to feel normal after a solid ride—10, 20 or 30 minutes?

• What strategies (like carb mouth rinsing) could help your energy feel more consistent?

  
  

Coach's Tip: Carbohydrates are essential - not optional - for triathlon performance and recovery. Use the latest research to optimise when and how much you fuel, not just what you eat. By applying experimental insights - from pre-training meals to post-session recovery - you’ll train stronger, recover faster, and reduce fatigue (and injury risk too).