Triathlon is a logistical beast—three sports, endless variables, and a race day that can throw anything at you. But your nutrition doesn’t have to be part of the chaos.
We’ve seen (and made) our fair share of fuelling mistakes, but you don’t have to! Here are five of the most common triathlon nutrition errors and how to sidestep them for a smoother, stronger performance.
1. Under-Fuelling Your Training, Recovery & Life
TYour training ramps up, but your food stays the same. Or maybe you’re cutting back on certain foods, thinking a leaner body will mean a faster race. Sound familiar?
Under-fuelling doesn’t just impact performance—it affects your mood, focus, energy, and long-term health. It can lead to:
❌ Struggling to hit training targets
❌ Persistent injuries & slow recovery
❌ Mood swings, agitation & low energy
❌ Increased illness & reduced immunity
We want to help you spot the warning signs early. Our FREE Performance Profile is designed to assess your readiness to train, race, and perform at your best—trusted by elite athletes worldwide.
2. Not Testing Your Nutrition Plan in Training
It sounds obvious, but what works in training works in racing. And the worst place to find out something doesn’t work? Race day.
Test everything before race day:
- Your pre-race meal
- The exact gels, bars, or drinks you’ll use
- Your bike and run fuelling strategy
A little trial and error in training can save you from a race day disaster.
3. Ignoring the ‘What Ifs’
Race day is unpredictable. Weather changes, stomach issues, mechanical failures—you name it.
Instead of hoping for the best, plan for the unexpected. Ask yourself:
- What if I drop my nutrition?
- What if the aid station is out of my go-to fuel?
- What if my stomach rejects my usual plan?
Having a backup strategy means less panic, more action when the unexpected happens.
4. Not Having a Race Day Plan
Race morning flies by. No matter how early you wake up, time disappears. Without a plan, it’s easy to:
🚨 Skip breakfast because you’re nervous
🚨 Forget key nutrition before the race starts
🚨 Miss fuelling windows during the race
Your race day plan should cover:
✅ Your pre-race meal & hydration
✅ The exact timing of your fuel during the race
✅ A step-by-step morning routine
If you don’t have a plan (or feel unsure about yours), getting personalised support from a Compeat Performance Dietitian can be a game-changer, schedule a FREE call below to discuss how our team can help.
5. Panicking & Changing Your Plan at the Last Minute
Race expos are full of shiny new products promising game-changing results. Or maybe a friend tells you their pre-race breakfast is toast, and you usually have porridge.
Suddenly, self-doubt creeps in.
🚫 Golden Rule: NOTHING NEW ON RACE DAY.
Try new gels on a training run. Test different breakfasts before long rides. But stick to what you know works when it counts.
Ready to Race with Confidence?
Avoiding these common mistakes isn’t just about preventing disasters—it’s about giving yourself the best chance to perform at your peak. Take the guesswork out of your fuelling strategy. Claim your FREE Performance Profile or chat with our team today!
