The 3 Biggest Mistakes I Used to Make With My Triathlon Nutrition
Today, I want to tell you a story.
It’s a story of how I thought I was doing everything right.
I fueled my workouts consistently. I took in the recommended amount of fluid, carbs, and electrolytes.
But as it turns out, I was failing quite miserably when it came to my triathlon nutrition.
Why? Read on to discover the 3 biggest mistakes I used to make with my triathlon nutrition and what I do now instead.
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Mistake 1: Not Fueling For the Total Workout Time
Here’s a mistake I used to make that had a negative impact on how I felt during training sessions and recovered between workouts.
Let’s say I had a 1:20 bike ride on the schedule. 1 hour = 1 bottle. So I’d think, “That’s just over an hour, so I only need 1 bottle.”
Then, I’d have a 20-minute run off the bike. I’d think, “I don’t need to carry nutrition for a 20-minute run.”
The problem with this way of thinking is I only had 1 bottle of fluid, carbs, and electrolytes for 1 hour. That meant I wasn’t fueling for the last 20 minutes on the bike and for the 20-minute run.
In total, I wasn’t using any nutrition for 40 minutes of my workout. That’s a problem.
Let’s think about it another way. The total time for this workout was 1:40. That’s almost 2 hours. If you were doing a 2-hour bike ride, would you only bring nutrition for half of it? Of course not.
The Fix: I now fuel for the total time of the training session. If it’s a brick with a bike and a run, the time is added up, and I plan my nutrition accordingly.
Mistake 2: Not Fueling Pre and Post Workout
Here’s an example from yesterday.
I had a 3,600 yard swim and a 1-hour run. Ideally, these workouts would’ve taken place in the morning and evening, with work sandwiched in the middle. But with thunderstorms headed our way in the afternoon, I needed to get it all done in the morning.
That meant I had to be very intentional about how I fueled each session to make sure I had enough energy to do each workout to the best of my ability.
Here’s what I did:
5:00am wake-up call
Pre-swim- bagel with butter
During swim- 30 oz. with 40g carbs (Skratch fruit punch)
Post-swim- Bowl of Cheerios
During run- 21 oz. w/ 60g carbs (Tailwind watermelon) + 10.5 oz. water = 31.5 oz total
Post-run- Protein shake + waffles with strawberries, blueberries, and syrup
Lunch- Fajita bowl w/ chicken, peppers, cabbage and carrot slaw, guacamole, cumin yogurt, and naan bread
By fueling before, during, and after my workouts, with a focus on protein, carbs, and low fat, I was able to feel great during both sessions and recover well for my 1:20 bike ride the next day.
In the past, I would’ve done something like this:
Pre-swim- Some type of granola bar or breakfast crackers
Swim- Only electrolytes, no carbs
No in-between workout snack
Run- Probably 12-14 oz total fluid
Post-run- protein shake, but no food
Lunch- Pasta salad, meatballs, avocado (too much fat, not enough carbs)
The Fix: Prioritize pre-workout carbs with a little fat. Properly fuel each session with fluid, carbs, and electrolytes (yes, even swimming). Fuel in between each session with carb-focused snacks. Fuel after each session with protein and carbs for optimal recovery.
Mistake 3: Not Carrying Nutrition on Runs
This is a big one, and I know it’s going to be controversial. Heck, I’ve told my friends how much of a difference it’s made for me, and they still won’t do it. But maybe you will…
Let’s be clear. In the past, if I had a 1-2 hour run, of course I’d carry nutrition with me. But for runs 30 minutes, 20 minutes, or 15 minutes, nope.
There are a few problems with this. First, you’re missing an opportunity to train your stomach to take in nutrition, which is essential for triathlon.
You’re not a runner. You’re a triathlete.
By the time you start the run, you’ve already been exercising for 1 hour to 6+ hours in an Ironman. Therefore, how you fuel prior to the run is essential. By the time you get to the run, you need to make sure that your stomach is trained to consume fluid and carbs while jostling and bouncing around, which is a challenge for most athletes.
Secondly, carrying hydration on runs provides an opportunity to practice and fine-tune your nutrition strategy. My coach brought up an excellent point during a recent team call. She said if you have three runs a week and do that for four weeks, that’s 12 opportunities to practice and dial in your nutrition.
If you’re serious about performance, practicing nutrition isn’t something you do a few weeks before a race. It’s something you do every, single session.
Third (this is the most common one), “I don’t want to carry nutrition, because it’s annoying.” I’m sorry. I don’t particularly want to run a marathon after getting off the bike in an Ironman either, and yet I do it. I don’t really want to work. I’d rather train all day, but here we are. You want the best results? Commit to doing it the right way.
Finally, carrying hydration on every run doesn’t mean stashing a bottle in the woods and gulping 10 oz. at a rest break. It means carrying it on your person. Drinking at more frequent intervals, when you need it, is important for gastric emptying and to mimic how you would use aid stations in a race. (More on this in a future post)
But research shows that it’s not the best plan, from an efficiency standpoint, to carry a bottle in your hand as it can lead to gait imbalances. So, there are a few alternatives.
I’m wearing the Naked Run Band here at 2025 70.3 Gulf Coast. The two flasks are in the back.
You might’ve seen pro triathletes like Sam Long and Jason West use a Nerd Belt during races. Lionel Sanders has another version he uses. Personally, I love the Naked Band. It’s made of two layers of mesh and has room in the back to carry two 10.5 oz. flasks or one 20 oz. bottle. It doesn’t bounce and is very comfortable. Also, there’s a place to put gels and a plastic bag with more powder when you need to refill. It also has bib number attachments. This is what I use for training and racing for Olympic up to Ironman distance.
Matt uses this band, but he also likes the Orange Mud quiver, because you can stick a 20-32 oz. bottle in the back. *Amazon partner. We may receive a small commission, at not additional cost to you, if you purchase an item through one of these links.
The Fix: For any run over 15 minutes, I carry hydration with me in a running band to fuel that session, ensure I don’t get behind for upcoming workouts, and train my stomach to tolerate fluid consumption.
If you’re looking for more in-depth insights about triathlon nutrition, check out this post with my coach and sport nutritionist (who I learned all this from) Marni Sumbal. A good portion of it is free to all, and there’s a section just for paid subscribers that goes into more detail.