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Fueling Long Runs and Rides: The Key to Sustained Triathlon Performance

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You can train smarter, get stronger, and build incredible endurance — but without proper fueling, your performance will always hit a ceiling.


Many triathletes dramatically underestimate how much energy they burn during long sessions.


The result?


❌ Fatigue

❌ Loss of power

❌ Stomach issues

❌ “Bonking” — the dreaded energy crash


At TriWise, we teach athletes that fueling is not optional — it’s a performance skill.And just like your swim, bike, and run mechanics, it must be trained.


Why Fueling Matters

During long rides and runs, your body burns through glycogen, the stored carbohydrate that powers endurance.


When glycogen runs low, you slow down — no matter how fit you are.Fueling properly means you:

  • Maintain a steady pace

  • Avoid energy crashes

  • Protect your muscles

  • Delay fatigue

  • Recover faster


Smart fueling = sustained power + stronger training consistency.



How Much Should You Consume?

For most long triathlon sessions (90+ minutes), aim for:


Carbs:

  • Bike: 60–90 grams of carbs per hour

  • Run: 45–75 grams of carbs per hour

Using gels, chews, sports drinks, rice cakes, or a mix


Fluids:

  • 500–750 ml per hour depending on heat



Electrolytes:

  • 300–600 mg sodium per hour


These numbers vary slightly by weight, sweat rate, and intensity — but they are the gold-standard starting points supported by endurance science.



Train Your Gut (Yes, Really)

Just like your muscles, your digestive system needs training to handle fuel at race intensity.

Start with:

  • Fueling early and consistently

  • Practicing with different carb sources

  • Experimenting on long rides before long runs

  • Increasing carb intake gradually


Athletes who “train their gut” can absorb more fuel with fewer issues — giving them a huge advantage on race day.



Fueling Strategy: Long Rides

Long bike sessions are the best time to practice fueling because your stomach can tolerate more while cycling.


Recommended approach:

  • Start eating at minute 20

  • Fuel every 15–20 minutes

  • Use a mix of liquids + solids to maintain variety

  • Test your race-day products early in the season



Fueling Strategy: Long Runs

Running makes fueling harder — which is why practicing is crucial.

Tips for long runs:

  • Keep carbs to gels/chews/liquids

  • Take smaller but more frequent amounts

  • Carry a soft flask or hydration belt

  • Avoid trying new flavors/brands mid-run


Practicing during training protects you from disaster on race day.



Hydration and Electrolytes

Hydration isn’t just water — it’s water + electrolytes, especially sodium. Signs you need more electrolytes:

  • Headaches

  • Cramping

  • Sluggishness

  • Very salty sweat marks on clothing


Testing your hydration strategy during long sessions gives you reliable feedback.



How TriWise Helps You Fuel Smarter

Every TriWise plan includes guidance on:

  • When to fuel during sessions

  • How much to consume

  • Which carb sources to try

  • How to adjust for heat, humidity, and sweat rate

  • How to match fueling to training zones


Our AI models analyze training intensity and duration, while coaches add personalized guidance based on your body and goals.



The Bottom Line

Fueling is one of the easiest ways to get immediate performance gains.

When you fuel smarter, you:

✅ Train longer

✅ Recover faster

✅ Race stronger

✅ Stay consistent


Don’t let your energy system limit your potential. Learn how to fuel like an athlete — and train like one too.



Start Your Smart Training Journey

Get a personalized TriWise plan — built with AI precision and refined by real coaches.👉 https://www.triwise.coach

 
 
 

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