OUTPUT PAGE - FUEL.

Triathlon · Running · Cycling

Your Race-Day Fueling Plan

Everything you eat and drink on race day, timed to the minute and matched to your pace and your products. Skim the totals for the overview, then follow the plan leg by leg for what to take and when. Shop it, practise it in training, and trust the cadence on race day.

Never race on fuel you haven't trained with.

Full Ironman 3-day carb load Leg-by-leg fueling Shop it at The Feed

At a glance Race morning The plan Drop bags Get your fuel Carb load Recovery Train it Tips Plan B Coach's notes

🛒 Get your fuel

Your cart's already built.

We've pre-filled a cart at The Feed with all 25 items in this plan — your gels, chews, drink mix, and electrolyte. Carb-load groceries are a separate list further down.

Order these at The Feed →

Your day at a glance

Race-day totals

Start to finish, including the T-10 sip. These are your targets — the plan below hits them.

990g

Carbs

89 g/hr

4,850mg

Sodium

434 mg/hr

7,200ml

Fluid

≈ 243.5 oz

None

Caffeine

No caffeine in this plan

SWIM

1h 18m

0 g · 0 mg · 100 ml

BIKE

6h 06m

640 g · 2,950 mg · 4,600 ml

RUN

3h 36m

320 g · 1,700 mg · 2,250 ml

Before the gun

Race morning

Your pre-race fueling windows, from wake-up to the start line.

Before swimWhite toast with jam + Sports drink (Gatorade Endurance) + Whey isolate shake (with water)120 g

Before swimAmacx Turbo Drink (2 sachets / 500 ml bottle)80 g

Before swimAmacx Turbo Drink (2 sachets / 500 ml bottle) + Water80 g

⚑ Pre-race sodium top-up: your products deliver ~200 mg against a 600 mg target. Add a salt source to close the ~400 mg gap. See Coach's notes below.

The plan

Leg by leg

Exactly what to take and when — swim, bike, run. This is the part you rehearse.

Pre-swim30 g · 200 mg · 240 ml

~0.5× 750 ml bottle water / aid station

240 ml · 8 oz

By timerFinal sips before entering the water240 ml

Swim1h 18m0 g · 0 mg · 100 ml

Drink only No fuel this window

0 g/hr · 0 mg/hr · 77 ml/hr

DuringDrink only — no fuel due in this window.90 ml

T1~0h 05m

Nothing fueled in T1. Add a product with Edit if you want to take one here.

Bike6h 06m640 g · 2,950 mg · 4,600 ml

10× Amacx Turbo Gel 1 every ~35 min

3× Amacx Turbo Drink 1 every ~120 min

~6× 750 ml bottles water / refill

0–60 min1 × Amacx Turbo Gel40 g · 200 mg · 511 ml

60–120 min1 × Amacx Turbo Drink + 2 × Amacx Turbo Gel160 g · 717 mg · 1,022 ml

120–180 min1 × Amacx Turbo Drink + 2 × Amacx Turbo Gel160 g · 717 mg · 1,022 ml

180–240 min2 × Amacx Turbo Gel80 g · 400 mg · 1,022 ml

240–300 min1 × Amacx Turbo Drink + 1 × Amacx Turbo Gel120 g · 517 mg · 511 ml

300–366 min2 × Amacx Turbo Gel80 g · 400 mg · 512 ml

⚑ No bike gel was selected, so we're using Amacx Turbo Gel (10×) to hit your carb target. Change it in Products.

⚑ Sodium top-up: your bike products deliver 2,528 mg against a 2,650 mg target. Add a salt source to close the ~120 mg gap.

T2~0h 05m

Nothing fueled in T2. Add a product with Edit if you want to take one here.

Run3h 36m320 g · 1,700 mg · 2,250 ml

Gels + aid station Every ~30 min

2× SaltStick Caps sodium top-up

2,250 ml water / aid station

By ~30 min1 gel + sips at each aid station, repeat to the finish~40 g / hr

⚑ Sodium top-up: we added 2 × SaltStick Electrolyte Caps because your run products supply 1,479 mg against a 1,600 mg target. Swap or remove in Products.

Your drop bags

Special-needs bags

Pack these labeled bags and hand them in at special-needs check-in on race morning.

Bike SNSpare gels + 1 drink sachet + salt sourcebackup

Run SNSpare gels + SaltStick capsbackup

🛒 Get your fuel

Buy it at The Feed.

Your cart's pre-filled with every race product in this plan — 25 items total: gels, chews, drink mix, and electrolyte. Carb-load groceries are listed separately below.

Order these at The Feed →

The two days before

Carb load (T-2 & T-1)

Top off the tank. Simple groceries, no race products needed.

T-2High-carb, low-fiber meals — rice, pasta, bread, fruit juice. Front-load carbs before 1pm.load

T-1Same foods, lighter portions, more fluids + a little extra salt. Ease off fiber.load

The first 60–90 minutes

Recovery

Hit the open absorption window as soon as you finish.

Within 30 min

90 g carbs + 30 g protein — a shake or recovery drink is easiest when your stomach is tired.

Rehydrate

Sip fluid with sodium steadily. Aim to replace what you lost rather than gulping all at once.

Then real food

Follow up with a balanced meal in the next 1–2 hours once your appetite returns.

Rehearse it in training

How to train this plan

Race day should be a rehearsal, not an experiment. Bring this exact plan into your key sessions.

Practise the full fueling plan in your longest bike and longest run before race week.
Build your gut to the race carb rate gradually — don't jump straight to 89 g/hr.
Rehearse the exact products and flavors you'll race with; nothing new on race day.
Trial the 3-day carb load once or twice so race morning feels familiar.
Test your bottle setup and refill timing at race-pace effort.

Quick reminders

Race-day tips

Coach's shortlist to keep in your head at the start line.

Start on time

Take your first bike fuel inside the first 20 minutes — don't wait until you feel low.

Drink to a schedule

Sip on a timer, not on thirst. Roughly one bottle per hour on the bike.

Stay ahead of sodium

Take your salt caps as planned, and add more if it's hot or you're a salty sweater.

When things go sideways

Plan B

Backups for the common race-day curveballs.

Primary gel unavailable at the expo

Substitute 1:1 with Amacx 30 Gel (30 g carbs, 250 mg Na). Keep the same gel-per-30-min cadence. If only Amacx Drink Gels are available, take them every 20 min instead of 30 to hold your carbs-per-hour target.

Cramping or salt depletion mid-bike or run

Take 1 extra sports-drink cup + 1 aid-station water cup immediately. Walk 30–60 sec if needed. Skip the next gel if your stomach is tight, but keep the extra sports-drink cup every 30 min until cramping subsides.

Coach's notes & adjustments

Where we filled the gaps

Where your targets and your chosen products didn't perfectly line up — and what we did about it.

Pre-race sodium gap

Your products provide ~200 mg sodium pre-race against a 600 mg target. Add a salt source to close the ~400 mg gap. Sodium needs are individual and rise with heat and heavy sweating — if you've cramped before or have a medical condition, check with a professional.

Add a salt source Confirm aid-station sodium

Bike sodium gap

Your bike target is 2,650 mg; your chosen products deliver 2,528 mg. We've suggested a salt source to close the ~120 mg gap.

Add a salt source

Run sodium gap

Your run target is 1,600 mg; your products deliver 1,479 mg. We added 2 × SaltStick Electrolyte Caps to make up the difference. Swap or remove them in Products.

Edit products

Bike gel not selected

You didn't choose a gel or chew for the bike, so we picked Amacx Turbo Gel (40 g each) and used 10 of them to reach your carb target. Change it in Products.

Edit products

Bike drink capped

Amacx Turbo Drink (2 sachets / 500 ml bottle) is capped at 3 bottles on the bike so it doesn't overshoot your carb target. The rest of your 4,600 ml fluid is plain water.

Important disclaimers

This race-day fueling plan is a starting point — not medical advice. Practise every product and timing in training before race day; do not introduce new flavors or brands on race day. Race-day targets: 990 g carbohydrate, 4,850 mg sodium, 7,180 ml fluid, 0 mg caffeine. Post-race recovery: 30 min window, 90 g carbs, 30 g protein. Stop and seek medical support if you experience severe GI distress, cramping, dizziness, or chest pain during the race. — AngelaNaethCoaching

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