TRIATHLON NUTRITION HUB – FUEL FOR SWIM, BIKE & RUN
Triathlon is the ultimate test of multi-sport endurance — and the most complex fuelling challenge in sport. You need nutrition that works across three disciplines, survives transitions, and holds up over distances ranging from a 1-hour sprint to a 17-hour Ironman. This hub covers everything you need to fuel smarter across every triathlon distance.
Before Training & Racing – Pre-Session Nutrition
Consistent pre-session fuelling builds the glycogen reserves and electrolyte baseline that carry you through long training blocks and race day. Keep it light, fast-absorbing, and gut-friendly.
Recommended Products
- Hammer Gel – One sachet 15–30 minutes before swim, bike, or run sessions. Fast carbohydrate energy without the sugar spike — won't cause GI issues in the water or on the run.
- HEED – Sip a bottle in the hour before long sessions or race morning to pre-load carbohydrates and electrolytes. No citric acid means no stomach issues.
- Endurolytes – 1–2 capsules before hot weather sessions or long bricks to prime electrolyte levels before sweat losses begin.
During Racing – Multi-Sport Fuel Strategy
The Swim
You can't fuel during the swim — so your pre-race nutrition is critical. Hammer Gel 15–30 minutes before the start is the standard approach. For longer swims (1.9km+), ensure you're fully topped up before entering the water.
The Bike – Your Primary Fuelling Window
The bike leg is where you do the majority of your fuelling. It's the easiest discipline to eat and drink in, and the calories you take on here directly power your run.
- Hammer Gel – One sachet every 45–60 minutes for Sprint and Olympic distance. Easy to carry in a jersey pocket or taped to the top tube.
- Perpetuem – The go-to fuel for 70.3 and Ironman bike legs. Mix into a large bottle and sip consistently. Carbohydrates, protein, and fat in one formula — no need to carry multiple products for long-course racing.
- HEED – Combined energy and electrolyte drink for shorter bike legs. Ideal for Sprint and Olympic distance where simplicity matters.
- Endurolytes – 1–2 capsules per hour throughout the bike. Non-negotiable for 70.3 and Ironman in warm conditions.
- Endurolytes Extreme – For hot-weather racing or athletes who sweat heavily. Higher sodium concentration to match elevated losses on long bike legs.
The Run – Gut-Friendly Fuel to the Finish
Running after cycling puts maximum stress on your GI system. Keep fuel simple, familiar, and proven in training.
- Hammer Gel – One sachet every 45–60 minutes on the run. Stick to flavours you've trained with — never try anything new on race day.
- Perpetuem Solids – Chewable fuel for the Ironman run when liquid fatigue sets in. Easy to carry in a race belt or pocket.
- Endurolytes – Continue every hour on the run. Cramping on the run is almost always an electrolyte issue, not a fitness issue.
After Training & Racing – Recovery Nutrition
Triathlon training is high volume and multi-discipline — recovery nutrition isn't optional. The 30–45 minute post-session window is critical for glycogen replenishment and muscle repair between sessions.
- Recoverite – Hammer Nutrition's dedicated endurance recovery drink. A 3:1 carbohydrate-to-protein ratio with glutamine and electrolytes — everything your body needs post-session in one shake. Essential after long bricks, race-pace sessions, and race day itself.
Race-Distance Fuel Guides
Sprint & Olympic Distance Triathlon
Shorter distances demand high-intensity output — Hammer Gel and HEED cover your energy and electrolyte needs across both disciplines. Focus on pre-race loading and consistent electrolyte intake rather than complex mid-race fuelling.
70.3 (Half Iron Distance)
The 70.3 is long enough to require a structured fuelling plan but short enough that execution errors are recoverable. Use Hammer Gel for the first part of the bike, transition to Perpetuem for the second half, and keep Endurolytes consistent throughout. Run with Hammer Gel every 45–60 minutes.
Ironman (Full Iron Distance)
Ironman fuelling is a race within a race. Perpetuem is your primary fuel on the bike — sip consistently every 15–20 minutes rather than waiting until you're hungry. On the run, switch to Hammer Gel and Perpetuem Solids. Endurolytes every hour throughout. Recoverite the moment you cross the finish line.
Triathlon Nutrition Products
- Hammer Gel – Fast-Acting Energy Gel
- HEED – Endurance Sports Drink
- Perpetuem – Long-Course Triathlon Fuel
- Perpetuem Solids – Chewable Run Fuel
- Endurolytes – Electrolyte Capsules
- Endurolytes Extreme – High-Strength Electrolytes
- Endurolytes Fizz – Effervescent Electrolyte Tablets
- Recoverite – Recovery Drink