Triathlons are the ultimate test of endurance, and knowing how to train for a triathlon is about much more than pushing your body to its limits. In addition to a rigorous training regimen, athletes also need a clear fuelling plan to get the most out of their performance on the day.
At OTE Sports, we understand the importance of fuelling the body properly, and that’s why we’ve put together this definitive guide to preparing for an Olympic distance triathlon, covering everything from the distances you can expect to cover to how you can help your aching muscles recover once you’ve crossed the finish line!
Planning for the Distance: How Long Are Triathlons?
Before taking on the challenge of a triathlon, let’s assess how long they actually are. The length of each stage of a triathlon can actually vary depending on the type you are undertaking, so let’s break each down to help you prepare an appropriate fuelling plan:
| Triathlon Event |
Swim Distance |
Bike Distance |
Run Distance |
| Super-Sprint Distance |
400m |
10km |
2.5km |
| Sprint Distance |
400m |
20km |
5km |
| Standard Distance |
1.5km |
40km |
10km |
| Middle Distance |
1.9km |
90km |
21.1km |
| Long Distance |
3.8km |
180km |
42.2km |
How Far is an Olympic Triathlon?
An Olympic distance triathlon is equal to the standard distance listed above: 1.5km swim, 40km bike, 10km run. That’s a lot of hard work, but don’t worry! Let’s talk about how to fuel the body and ensure you have the energy to take on this challenge.
You Get Out What You Put In: How to Fuel for an Olympic Triathlon
The principle for fuelling for a triathlon is simple: the more energy you give your body, the more energy it has to spend during the event. But how do you fuel your body for an Olympic triathlon? To answer this question, let’s cover our top fuelling tips for before, during, and after the event.
Before Your Triathlon
Around 2 to 3 hours before your event, ensure your pre-race meal contains 150-200g of carbohydrates. Prioritise meals that contain foods like white rice, pasta, or sweet potatoes, but ensure you eat light to avoid putting your stomach to the test.
This essential carb-loading fuels your body with the energy reserves it will come to call upon during the race. Eating several hours before the event gives your body time to digest, but if you want to top up your energy levels closer to the starting gun, sip an OTE Hydro Tab throughout your warm-up. Alternatively, you can take an OTE energy gel between 5 and 10 minutes before your event.
During Your Triathlon
Learning how to train for a triathlon includes realising that fuelling during your triathlon is crucial. As little as a 2% loss in body weight through dehydration can decrease performance by up to 20%, and once carbohydrate energy stores have been used up, performance decreases even more significantly. These facts make clear just how important it is to keep fuelling the body, but how can you do it?
Generally, we recommend aiming for a carbohydrate intake of 60-90g of carbohydrate per hour during your triathlon. Doing this during the swim is obviously not an option, so you will need to rely on your carb-rich pre-event meal to power you through this initial challenge.
Once the swimming stage is complete, carbohydrates should be consistently taken alongside plenty of fluids. The higher the intensity, the quicker you’ll use up your energy stores; this is why continuing to refuel is so important. We recommend sipping on an energy drink at regular intervals rather than taking on large mouthfuls less frequently.
During the bike section, carry at least one 750ml bottle of OTE energy drink. Aim to drink it all, sipping little and often throughout the bike stage. If you expect high temperatures on the day of your triathlon, it may be worth taking two 500ml bottles. For the final 5km, take an OTE caffeine gel to set you up for a fast transition to the run section.
In this final stage, fuelling remains key. Have an OTE gel next to your running shoes and take it with you to consume at the halfway mark. Always ensure you remain hydrated, taking additional fluid on board during the run if necessary.
To prepare for fuelling throughout your triathlon, we recommend practising the fuelling techniques outlined above during training. This way, you can get used to onboarding carbs while you exercise.
After Your Triathlon
You’ve just completed a triathlon! It’s time for celebration, but take a moment to think about your nutrition first. To kickstart the recovery process, we recommend consuming an OTE recovery drink as soon as possible to resupply your body with much-needed protein, carbohydrates, and fluids!
When the dust has settled, we always suggest reflecting on your fuelling strategy. Did you remember to consume everything you intended? Did you lack energy? Is there anything you could have done better? Try to take all the learnings into your next event. Rarely will you get it right the first time, so focus on tailoring your fuelling plan until you find exactly what works best for you.
Discover the Perfect Triathlon Fuel Here at OTE Sports
Completing a triathlon is an incredible goal, and the road to achieving it is paved with consistent training and smart fuelling. Being disciplined in your nutrition is just as important as being disciplined in your training, and with OTE’s expert guidance, you too can swim, bike, and run with the best of them!
Ready to take on an Olympic distance triathlon? At OTE Sports, we’ve got the expertise and products to help you cross the finish line with a smile on your face. Whether you need a race-day breakfast with our Anytime Bars or a crucial mid-race boost with our fast-acting energy gels, be your best with OTE Sports.