Nutrition and Hydration Logistics

Getting your nutrition and hydration right on race day requires more than choosing the right products — it also involves planning how you will carry, access and use them during the event. These logistics are just as important as the nutrition itself, because a well-organised setup allows you to fuel consistently and avoid costly mistakes.

Preparing Your Race Nutrition

Before you leave home, make sure you have all the nutrition you intend to use. This includes your fuel (carbohydrates), fluid and electrolytes for the entire race. Check that your products are familiar to you, taste acceptable and have caused no gastrointestinal issues during training.

If possible, label your bottles and packets so you know exactly what they contain. This makes it easier to follow your fuelling plan when you’re under pressure.

Deciding How to Carry Fuel

Plan ahead for where and how you will store your nutrition on the bike and run.

On the bike, nutrition can be carried in:

• Bottles

• Top-tube bags

• Bento boxes

• Jersey pockets

• Rear bottle cages

These options allow you to access fuel without interrupting your riding rhythm. It’s worth practising this in training so you can reach, open and consume your nutrition smoothly at race pace.

On the run, carrying fuel is more limited. You may use:

• A handheld bottle

• A fuel belt

• Shorts or suit pockets

• Aid stations

Choose the method you have tested in training and feel comfortable with.

Practising Your Logistics

Do not assume your nutrition setup will work perfectly in a race if you have not tested it.

Use training sessions to practise:

• Taking bottles in and out of cages

• Opening gels while moving

• Eating or drinking at race intensity

• Timing your intake to match your fuelling strategy

This helps you refine what you carry, where you store it and how you handle it efficiently.

Planning Around Aid Stations

Study the course map to learn where aid stations are located and what they provide. This will determine how much fuel and fluid you need to carry.

If aid stations are frequent, you can take advantage of water or sports drinks on course and carry less yourself. If they are spread out, you will need additional bottles or snacks in your own setup.

Knowing where the stations are also helps you time your intake — many athletes use them as natural reminders to drink or take a gel.

Handling Unexpected Situations

Even with a solid plan, things can go wrong — you might drop a bottle, miss a gel, or discover the aid station items don’t agree with your stomach. Prepare for this by having a small amount of backup nutrition in a pocket or pack.

It’s also useful to know your minimum hourly targets (carbs, fluid, sodium). If something goes off plan, you can adjust quickly without losing too much ground.

Bike Logistics

The bike segment is where you can take in the most nutrition with the least interruption. Set up your bottles and food so they are easy to reach. Many athletes take the majority of their solid foods early in the bike, then switch to gels and drinks later as intensity rises.

If your event has ride-by-aid stations, practice before your race. Normally, there is a drop zone to drop one of your water bottles. You then ride by a volunteer who is holding out a bottle of water or sports drink, which you need to grab.

You will need to be aware of your speed and steering to keep yourself, other riders, and the volunteers safe. Have a friend hold out a bottle at home - and practice dropping one and picking up one there.  It will make race day go more smoothly.

Drink regularly, rather than waiting until you feel thirsty. Consistent, steady intake supports both hydration and carbohydrate absorption.

Run Logistics

Nutrition during the run should be simple and familiar. Choose forms that your stomach handles well when working hard. Use aid stations strategically to top up fluids and calories.

If you carry your own bottle or flask, make sure the weight and fit feel comfortable. Practise running with it so it doesn’t disrupt your stride or cause irritation.

After the Finish Line

After you finish, rehydrate and take in carbohydrates and electrolytes as soon as you feel able. This supports recovery, restores fluid balance and helps prevent post-race fatigue.

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