Nutrition for an Olympic Triathlon: A Complete Guide

If you’ve been following along, we’ve discussed nutrition for Ironman and Ironman 70.3 races, as well as tools like The Whoop. Today, let’s focus on fueling for an Olympic Distance Triathlon, a popular race format for athletes of all levels.

Quick Overview of an Olympic Triathlon

  • Who: If you’re active 5–6 days a week and have completed a sprint triathlon or a half marathon, you likely have the foundation to tackle an Olympic Triathlon.
  • What: 1.5k swim, 40k bike, 10k run.
  • When: Most races take place between mid-April and September.
  • Where: Olympic Triathlons are held worldwide. For events in the U.S., check the USA Triathlon Calendar.
  • Why: These races are a great test of speed and endurance. They’re also excellent practice for transitions if you’re training for a 70.3 Ironman—and they’re just plain fun!

Four Key Nutrition Tips for Your Olympic Triathlon

1. What Should You Consume During the Race?

Your nutrition depends on how long you’ll be racing:

  • Under 2 hours (Elite-level athletes): You may not need additional calories but stay hydrated.
  • 2–4 hours (Most age group athletes): You’ll need to consume carbohydrates (CHO) to maintain energy.

 

Why Carbohydrates?
The body only stores enough glycogen (carbohydrates) to fuel 60–90 minutes of intense activity. After that, you’ll need to replenish with CHO-based nutrition. Options include:

  • Sports drinks: EFS Pro (First Endurance), Base Performance Hydro, Gatorade, or similar.
  • Gels or bars: Experiment with what works for your stomach during training.

 

What About Fat Utilization?

Some athletes train their bodies to burn fat as fuel using products like Generation UCAN. However, this approach requires a specific training strategy and may not be suitable for everyone.

2. When Should You Take Nutrition During the Race?

On the Bike:

  • Consume most of your nutrition on the bike before the run.
  • A bottle of CHO-based drink or a gel/bar is a good choice.
  • Aim for up to 60g of carbohydrates total after the first 60–90 minutes of racing.

 

On the Run:

  • If you expect to be running for more than 40 minutes, carry a gel, a small bottle with CHO drink, or water in a flask.
  • Take your nutrition early on the run, as it takes about 15 minutes for the body to process.

3. Hydration

Hydration is critical, but overhydrating can be just as harmful as underhydrating. Follow these guidelines:

  • Drink water when you’re thirsty, not on a rigid schedule.
  • Your hydration needs depend on factors like weather, sweat rate, and race duration.
  • Avoid excessive water intake to prevent hyponatremia (low sodium levels).

 

Pro Tip: Check out Timothy Noakes’ work on hydration and hyponatremia for more insights.

4. Customize Your Nutrition Plan

No two athletes are the same, so avoid copying your favorite pro athlete or training partner. What works for them may not work for you. Test your nutrition strategy during training to ensure it supports your race-day performance.

Ready to Take the Next Step?

Now that you’ve got the basics of nutrition for an Olympic Triathlon, you’re set up for success. Keep experimenting and refining your strategy in training.