We have athletes in Busselton for Ironman weekend, watching other athletes snap selfies with the jetty, nervously sip electrolytes, and pretend their legs feel amazing. And it got us thinking. How many people rocking up for Sunday did actual, personalised fuelling prep… and how many are just running on vibes, wishful thinking, and a packet of chews from the servo.
Because here is the thing. Ironman is not sports day at school. You cannot wing it. You cannot say “I’ll just eat when I’m hungry.” You definitely cannot rely on that half banana you panic-bought at Coles on Saturday night. Ironman success has a secret formula and it starts with one word: carbs.
A lesson from an athlete who almost did not finish
One of our Fuelling Hub athletes is racing their second Ironman this weekend. Second is the key word. Because the first one nearly broke them.
Why.
Fuelling disaster.
They trained hard. They told every friend and every work colleague they were becoming an Ironman. Then race day arrived and by the time they hit the run their tank was emptier than a triathlete’s fridge the week before payday.
They input all their data afterwards, did the maths with a pro coach, and discovered the painful truth. They needed around 600 grams of carbs across the race to actually make it to the finish line feeling alive. Instead they were somewhere around 250. Which explains the dramatic walk shuffle and the minor identity crisis at the 32 km mark.
Nothing kills the vibe faster than seeing your mates who have already crossed the finish line, only to smile awkwardly and say “Yeah… still going.”
Do not become that story. Know your fuel.
If you are racing this weekend, especially if Busselton is your first Ironman, now is the time to get serious. You would not go into a full distance race without training. So why go in without a carb strategy that is actually based on your physiology, your intensity targets, your sweat rate, and your race duration.
This is exactly where most rookies go wrong. They follow generic plans. They copy what their mate’s cousin did in 2017. They mix brands and hope their gut plays along. They start strong, but somewhere on the bike they realise they have no idea how many carbs they have taken so far, how many they have left, or what their actual body needs.
Meanwhile, the pros are fuelling like accountants. Every gram accounted for. Every hour mapped. Every gel with a purpose.
Your Busselton Ironman carb cheat sheet
While your final plan should be personalised, the reality is simple. Ironman athletes are usually sitting in the range of 60 to 90 grams of carbs per hour, sometimes more if trained. Big athletes and strong riders (hello Busselton tailwind heroes) often need higher volumes.
Across the entire race that means hundreds of grams of carbs. And yes, that is why so many Ironman athletes carry more gels than a convenience store.
This is not overkill. This is survival.
Use the Fuelling Hub Race Day Planner before Sunday
If you actually want to arrive at the finish line with a medal, a smile, and your dignity, take five minutes and map your plan properly.
The Fuelling Hub Race Day Planner lets you input your:
• Race duration
• Body weight
• Sweat rate info
• Pre-event carb loading
The result. A personalised, no-guessing, no-panic fuelling plan that looks after your body so you can look after your race.
Are you actually ready for this weekend
Before you zip up your trisuit and pretend the nerves are excitement, ask yourself:
Do you know exactly how many carbs you need to get through 180 km of riding and 42.2 km of running under the Busselton sun?
Do you know what you are taking per hour?
Do you know your gut can tolerate it?
Do you have backup nutrition in case your favourite flavour suddenly tastes like regret?
Because nothing is more embarrassing than telling everyone you are doing Ironman, posting the training reels, updating your Strava title to “Ironman or bust”, getting halfway through the event, and realising your fuelling is all out.
Not this time.
Learn the lesson. Do the prep. Use the planner. And turn Busselton into your best race yet.
Good luck for Sunday. Go get that medal.
