Your Race Weekend Plan with The Feed.

Ahead of Supertri Long Beach and Supertri New Jersey this weekend, we're breaking down everything you need to know for nutrition so you can get on the start line feeling prepared.

Friday

TOP UP YOUR TANK Ease into carb-forward meals, lighter protein and fat. No big carb-load needed — just steady top-ups to your glycogen stores. Think having an extra slice of toast at breakfast or more pasta with your dinner. Keep on top of your hydration too, a daily electrolyte is all you need.

Product recommendation: Mortal Hydration

Saturday

BUILD, DON'T OVERLOAD Keep meals simple and carb-focused. Bigger portions of rice and pasta with your meals are ideal. Consider a drink mix in the evening for one last glycogen top-up. Try sipping on electrolytes in a couple of drinks today, this will make sure you’re hydrated to try and avoid cramp tomorrow. 

Your race will burn through your stored fuel in about 90 to 120 minutes, so starting topped up matters.

Product recommendation: High carb drink mix 

Sunday Morning

FUEL THE START Breakfast 2+ hrs before race start, easy carbs only. Bagels make a great race morning breakfast. Sip on a hydration drink 60–90 mins out to keep your hydration topped up and take a gel in the final 15 minutes before you start to get one last carb hit before the race. 

Drinking electrolytes ahead of time boosts your blood volume, helping you go harder for longer.

During the race

FRONT-LOAD THE BIKE It's easier to fuel on the bike than on the run so try to bank fluids and carbs on the ride from your bike bottle. During the run, take on a gel to avoid your energy levels getting too low and bonking. SIS gels will be out on course so you can pick one up from the aid stations if you feel your energy levels dipping. 

You can aim for roughly 500 to 750ml of fluid per hour on the bike as a starting point.

Product recommendation: SiS GO Energy + Electrolyte Gels

Post Race 

REFUEL FAST Congratulations on finishing! It’s time to recover now so get yourself some food. Protein + carbs kickstart recovery the moment you stop. Having a protein drink mix on hand will make this really easy to kick start recovery then make sure to get yourself a good meal later that day. 

Product recommendation: Foundation

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