Start practicing race nutrition now (yes, even in winter)
Whether you're gearing up for your first half Ironman or you're looking to fine-tune your strategy for racing next season, one thing is certain: your race-day nutrition needs as much attention as your swim, bike, and run training.
And while winter might not be peak training time, it's actually the perfect time to start experimenting with your fueling approach—especially if you're new to triathlon or thinking about trying something new.
Why Practice Nutrition in Training?
We all know the golden rule: nothing new on race day. That includes nutrition. What you eat and drink during a race can have a huge impact on how you feel and perform—not just on the bike, but especially on the run.
Practicing in training allows you to:
Find what works for your body (and what doesn’t).
Trial different products without the pressure of a race environment.
Figure out timing and logistics, like how often you need to eat or drink, and how to carry your nutrition with you.
Adapt your gut to tolerate higher carb intakes over time—yes, that’s a trainable skill too!
Winter training may include shorter sessions, but it’s still an ideal time to test individual products (whether it be gels, chews, drink mixes, bars, or some form of “real” food) and build a plan that will set you up for success once your long rides and brick workouts ramp up.
How Much Fuel Do You Actually Need?
You’ve probably heard the general rule of thumb: 60–90 grams of carbohydrates per hour for long-course racing (anything over ~2 hours). That’s a great starting point, but how do you know where you fall within that range?
Here’s how to begin dialing it in:
1. Start With a Conservative Estimate
For most people:
Begin with 60g of carbs per hour during rides longer than 90 minutes.
You can work your way up to 70g, 80g, or even 90g per hour if your gut handles it well.
Each gram of carbohydrate = 4 calories. So 60g = 240 calories per hour.
2. Use Your Body Weight as a Guide
Some athletes prefer using a body weight-based calculation. A good starting point:
0.8–1.0g of carbs per kg of body weight per hour during endurance events.
So if you weigh 70kg, that’s about 56–70g per hour.
This works best when combined with trial and error. You might find you feel great at 70g/hr, but bloated at 90g/hr—or you might need more on big efforts.
3. Consider Intensity and Duration
Higher intensity = higher carb needs.
Longer duration = more opportunity to fuel, but also a bigger demand.
For long, low-intensity rides, you might do fine at 60g/hr.
For race pace or race simulation sessions, aim for the higher end—70–90g/hr.
Other Things to Consider
What’s on course?
Check what nutrition products will be available on race day. If you're planning to rely on them, it's essential to practice with those brands in training—especially the flavours and concentrations. Some races serve drinks at full strength that might not sit well if you’re not used to them.
Don’t forget hydration and electrolytes.
Hydration and carb intake go hand in hand. Make sure you’re taking in fluids and electrolytes consistently alongside your fuel—especially during bike sessions.
The bike leg is where you do most of your fueling.
It’s much easier to eat and drink on the bike than on the run. That’s why most of your carbohydrate intake should happen during the bike to “fuel the run.” You’re also absorbing better when your heart rate is a little lower.
How Do You Know If Your Nutrition Isn’t Working?
Not sure if your current nutrition plan is doing the job? There are a few clear red flags to look out for.
If you're regularly experiencing gut issues like nausea, bloating, cramping, or the dreaded mid-ride toilet stop 😬 — that's a big sign something’s off. You might also notice energy crashes, heavy legs, or fading fast on the run, even if your fitness feels solid.
Another clue: if you're struggling to take in your planned nutrition during training because it feels unappetizing, too sweet, or hard to stomach, it probably won’t work well on race day either.
Your fueling plan should feel sustainable and reliable, not like a gamble. Training is the time to experiment and tweak until you find what truly works for you.
Final Thoughts
Practicing your race nutrition isn’t just for summer long rides. Now is the time to start—test different products, get used to eating on the bike, and begin building your fuelling strategy before your key training blocks start.
You’ve got time to tweak and adapt. And by the time race day rolls around, you’ll know exactly what works, how much you need, and when to take it—all without second-guessing or gut surprises.
Train it now. Nail it later.
Got questions about how to fuel your training or want help building a plan? Drop me a message or comment below—I’m always happy to help.
*And if you’re keen to try out Tailwind Nutrition drink or recovery mixes, you can use my exclusive 15% discount code: annalieb15 on the Tailwind NZ website.