How to Fuel a 70.3 Triathlon: Complete Nutrition Guide
Meta Description: Learn how to fuel a 70.3 triathlon with a complete triathlon nutrition plan. Step-by-step fueling strategies with energy gels, drink mix, electrolytes, and recovery tips.
Why Nutrition is the Fourth Discipline
A 70.3 triathlon (Half Ironman) pushes your endurance for 4.5–8 hours. Even with full glycogen stores, your body only carries enough carbohydrates for 1–2 hours. That’s why having a fueling strategy is essential.
Proper fueling can:
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Delay fatigue and boost endurance
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Prevent bonking and dehydration
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Improve recovery for future training
Pre-Race Nutrition Plan
48 Hours Before
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Eat 8–10 g/kg bodyweight of carbohydrates daily (e.g., 550–680g for 68 kg athlete)
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Choose low-fiber, high-carb foods (white rice, oats, fruit, bread)
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Stay hydrated with electrolyte drinks
Race Morning (2–3 Hours Before)
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Eat a high-carb, low-fiber breakfast (e.g., oats + banana + sports drink)
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Include sodium: aim for ~1000 mg in fluids
Final 15–30 Minutes
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1 energy gel (~25g carbs) + a few sips of water
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Sip ~500 mL of an electrolyte drink (1000–1500 mg/L sodium)
Bike Leg Fueling Strategy
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Duration: ~3 hours
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Carbs: 60–90g/hour (gels + drink mix)
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Fluids: 600–950 mL/hour
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Sodium: 500–1000 mg/hour
Sample Hour:
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1 energy gel every 30–40 min
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1 bottle drink mix (20–30g carbs + electrolytes)
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Sips every 10–15 min
Caffeine (Optional): 150–200mg total (spread over bike/run)
Tip: Tape gels to bike top tube or use bento box for access.
Run Leg Nutrition Plan
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Duration: ~2 hours
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Carbs: 30–60g/hour (gels or sports drink)
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Fluids: 400–800 mL/hour
Run Tips:
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One gel every 30–45 min
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Alternate sports drink + water at aid stations
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Consider electrolyte capsule per hour if cramping
Sample 70.3 Fueling Timeline (6-hour race)
| Time | Stage | Intake |
|---|---|---|
| 3:30 AM | Breakfast | Oats + banana + jam + drink mix |
| 6:30 AM | 15 min pre-swim | 1 gel + water |
| 7:00 AM | Swim | No intake |
| 7:45–10:45 AM | Bike | 60–90g carbs/hr, 600–950mL fluid/hr, electrolytes |
| 11:00 AM | T2 | 1 gel (optional) |
| 11:05–1:00 PM | Run | 30–60g carbs/hr, 400–800mL fluid/hr |
| 1:00 PM | Finish | Recovery shake (20g protein + carbs) |
Post-Race Recovery
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Within 30 minutes: 20–30g protein + 60–80g carbs
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Drink 1.5x fluid lost (add sodium)
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Eat a balanced carb-heavy meal in next 2–4 hrs
Final Tips for Fueling Success
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Practice your plan during long training sessions
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Don’t try new products on race day
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Use visuals (watch alerts) to remind you to eat/drink
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Adjust for heat/humidity and your own sweat rate
Ready to Fuel Smarter?
Explore our hand-picked selection of triathlon-tested products:
Train it. Test it. Trust it. Fuel your 70.3 the smart way.