Race week can turn even the calmest athlete into a walking ball of nerves. Training drops, your brain starts questioning you and suddenly you are second guessing everything from your breakfast to your outfit. The good news is that fuelling does not have to be confusing. With the right plan, you can rock up on race morning feeling prepared, energised and ready to race with confidence.
This guide breaks down exactly what to do from seven days out, perfect for both new triathletes and anyone who wants race day to run smoothly.
7 days to race day. Build your foundation.
This is where the real race day magic begins. You want your body calm, hydrated and ticking over nicely.
- Drink regularly through the day.
- Stick with familiar meals that feel good on your stomach.
- Test your race morning breakfast this week so there are no surprises.
- Start gathering your fuel. Gels, drink mixes and electrolytes all play a role.
If you are new, this is the perfect time to try your new fuel in training.
5 days to race day. Time to plan your fuel.
Most new athletes under fuel without realising it. Carbs are your main energy source on race day and you burn through them fast.
Here’s a simple guide (use our Fuel and Hydration planner for individual recommendations):
- Shorter races: 30 to 60 g carbs per hour
- Longer races: 70 to 100 g carbs per hour
Pick your fuel products early so you know exactly what you will be using. Gels give quick energy. Drink mixes help with both carbs and hydration. Electrolytes help prevent cramps and keep your body firing.
If you want the easy route, grab a Fuelling Hub race pack designed for your event distance. Everything is organised for you.
3 days to race day. Build your energy stores.
This is not about simply eating a much as possible. You need to give your muscles the fuel they need.
- Add more carbs to each meal, like rice, pasta, potato or bread.
- Choose lower fibre options if your gut gets sensitive.
- Keep your meals familiar. Race week is not the time to experiment.
- Keep electrolytes coming, especially if the weather warms up.
2 days to race day. Get organised.
Get prepared now, so you are relaxed on race day. There is nothing worse than showing up to race day with the wrong fuel and no shoes!
- Lay out your race kit from head to toe.
- Line up your gels in the order you plan to use them.
- Mix any bottles you want chilled and put them in the fridge.
- Triple check you have everything you need for your transitions.
1 day to race day. Final stretch.
Eat light, carb rich meals that you know sit well. Sip electrolytes through the day. Avoid heavy fibre, spicy food or big greasy meals. Nothing new. Nothing fancy. Just foods you trust.
Prep your breakfast and put your gels in your bag. The goal is to have no decisions to make when you wake up.
Make your prep even easier with a Race Pack.
If you are new to racing or you simply do not want to overthink your plan, The Fuelling Hub race packs make it simple. Each pack is designed for your race distance with the exact mix of gels, hydration and carbs you need. No figuring out ratios. No guessing. Just grab it, follow the plan and race strong. Find your pack today.
