HOW TO FUEL FOR A IRONMAN 70.3 (nutrition without gels!)

HOW TO FUEL FOR A IRONMAN 70.3 (nutrition without gels!)

Coach Sophie's IronMan 70.3 nutrition plan - Mallorca 2024

no gels were used in the fuelling for this race!

Sophie started testing nutrition products for her first IronMan 70.3 early, and thankfully found out that gels weren’t the right choice. This gave her plenty of time to trial other fuel options that actually worked for her gut and energy levels. Her approach became the foundation for this guide on IronMan 70.3 nutrition without gels.

Don’t just wing it on race day — practice everything in training, including your “last supper”. Rehearsing your pre-race dinner during long training weekends is a great way to find out what sits well, supports sleep, and sets you up to race strong. The same goes for race morning breakfast and even your hydration timing.

💡 SAVE THIS GUIDE FOR LATER!

THE LAST SUPPER - the night before NUTRITION GOAL - Carb-rich, low fibre, easy on the gut Sophie's choice - Chicken pasta HYDRATION GOAL - 500ml water + 1,000mg sodium (1-2 hours before bed) Sophie's choice - water with precision Hydration 1000 tablet BREAKFAST - 3 hours before race start NUTRITION GOAL - 100-120g carbs. Low fat, low fibre Sophie's choice - oats with banana and honey HYDRATION GOAL - 500-750ml water + coffee (if part of usual routine) Sophie's choice - water + coffee with oat milk & honey PRE RACE - 30-45 mins before starting NUTRITION GOAL - 25-40g carbs

Sophie's choice - 1x banana

HYDRATION GOAL - sip 250ml water + optional electrolyte tablet Sophie's choice - water

BIKE - 90km (approximately 3-4 hours) Carrying two water bottles on your bike. Lunchbox with nutrition on bike. NUTRITION GOAL - 90g carbs/hr HYDRATION GOAL - 500-750mg sodium/hr (heat/sweat depending) Sophie's choice Nutrition hour 1 - Maurten 320 drink mix Hydration hour 1 - 500mg sodium already in the Maurten drink mix Nutrition hour 2 - 1x Science in Sport Beta Fuel Chews (orange flavour), 1x CLIF BLOK energy chew (Berry flavour) Hydration hour 2 - 3x Precision Hydration capsules + water Nutrition hour 3 - 1x Science in Sport Beta Fuel Chews (orange flavour), 1x CLIF BLOK energy chew (Berry flavour) Hydration hour 3 - 3x Precision Hydration capsules + water Additional Nutrition - 1x CLIF BLOK+caffeine energy chew (Cherry flavour) Additional Hydration - 1x additional Precision Hydration capsule just before T2. Picked up water bottles from aid stations every time water ran out (x2 bottles). RUN - 21.1km (approximately 2 hours) NUTRITION GOAL - 75-90g carbs/hr

HYDRATION GOAL - 500-750mg sodium/hr (heat/sweat depending) Sophie's choice Nutrition hour 1 - Maurten 320 drink mix in soft flask (pre mixed and ready in T2 bag) Hydration hour 1 - 500mg sodium already in the Maurten drink mix + 1x water from every aid station Nutrition & Hydration hour 2 - alternating water and flat coke from aid stations POST RACE PARTY (30-60 minutes post race) NUTRITION IDEAS - chocolate milk, protein bar & banana HYDRATION GOAL - keep sipping electrolyte drink Sophie's choice - can't remember!? POST RACE DINNER (within 2 hours) NUTRITION IDEAS - pizza is the only choice + something sweet (ice cream / cake / both) HYDRATION IDEAS - water/ soft drink/ beer Sophie's choice - all of the above!

🏁 Final Thoughts

Sophie didn’t just stumble into a race-day strategy that worked — she built it through early testing, consistency, and a solid understanding of her body. I was lucky enough to coach her through that process, not just as a triathlon coach, but as a friend.

In her own words: “In my opinion, I nailed the nutrition for my very first 70.3 haha! — I actually finished the race feeling strong and didn’t just drag myself over the finish line! I was lucky enough to have a great tri coach & friend to answer all my questions around fuelling properly."

Sophie's triathlon journey is exactly what inspired us to create The Station by Give It A Tri — a full-service endurance and triathlon gym built for athletes who want more personalised coaching. Whether you're training for your first sprint triathlon or your next IronMan, we're here to help you fuel, train, and race with confidence. Our door is always open if you want to call in and pick our brains!