{"id":8879,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/fuelling-the-blenheim-triathlon\/"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"fuelling-the-blenheim-triathlon","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/fuelling-the-blenheim-triathlon\/","title":{"rendered":"Fuelling to perform at the Bloodwise Blenheim Palace Triathlon"},"content":{"rendered":"<p>Fuelling for a triathlon race is almost as important as the individual disciplines themselves. You have to think about the days before and after that enable you to get the most out of yourself on the day, and to make sure you recover well enough to go again.<\/p>\n<p><strong>Build up to race-day<\/strong><\/p>\n<p>In the lead up to a race I try and keep my main meals as normal as possible, with the exception of the day before where I look to get a greater percentage of carbohydrate in my meals. One thing my coach always reminds me is to sip on energy drinks such as <span style=\"color: #ff0000;\">GO Electrolyte<\/span> throughout the days leading up to the race, this is known as \u2018carbohydrate loading\u2019 and is a great method to load energy stores. The days before my races are often fairly busy, therefore it is easy to forget to eat and drink sufficient amounts. My appetite sometimes decreases due to tapering for a race (decreasing my training load), but it\u2019s really important to keep your energy levels high, because carbohydrate is the main fuel for endurance performance! I have made the mistake before of being under-fuelled for a race, in fact at the European Cup in Madrid I ended up downing all my race fuel on the first lap of the bike &#8211; I was so sapped of energy and it put me on the back foot from the off.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Race-day<\/strong><\/p>\n<p>For the race itself I will use <a href=\"https:\/\/www.scienceinsport.com\/sis-go-electrolyte-powder\" target=\"blank\" rel=\"noopener\"><span style=\"color: #ff0000;\">GO Electrolyte<\/span><\/a> to keep my energy levels up. Currently my favourite flavour is <a href=\"https:\/\/www.scienceinsport.com\/sis-go-electrolyte-powder\" target=\"blank\" rel=\"noopener\"><span style=\"color: #ff0000;\">Lemon &amp; Lime<\/span><\/a> and I will probably only use one <a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/all-products\/bottles\" target=\"blank\" rel=\"noopener\"><span style=\"color: #ff0000;\">500ml Science in Sport bottle<\/span><\/a> for this on the bike.\u00a0The other bottle I will fill with water, which allows me to spray some over myself if it&#8217;s particularly hot. You can\u2019t do this with an energy drink, unless you want a sticky head for the rest of the race! I will also attach an isotonic gel or two to my bike for an energy boost. The <a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\" target=\"blank\" rel=\"noopener\"><span style=\"color: #ff0000;\">GO Isotonic Energy Gels<\/span><\/a> are great and perfect for racing as they go down really well because of the isotonic formula, unlike other gels, which are highly concentrated. There is an argument of dehydration vs weight (from taking on board excess fluid), so it\u2019s important to find out what works for you, and don\u2019t take on board too much or too little, both of which can have detrimental impacts to performance. I regularly weigh myself in training and aim not to lose more than 2-3% of my body mass. I\u2019ll mimic this strategy on race day.<\/p>\n<p>Finally I&#8217;ll take an <span style=\"color: #ff0000;\">Protein Bar<\/span> along-with some <a href=\"https:\/\/www.scienceinsport.com\/sis-rapid-recovery-powder\" target=\"blank\" rel=\"noopener\"><span style=\"color: #ff0000;\">REGO Rapid Recovery<\/span><\/a> powder to recover afterwards. This provides me with protein for muscle rebuild, carbohydrate to replace my energy, as well as vitamins and minerals to help my immune system.<\/p>\n<p>My final bit of advice would be to practice your race fuelling in training, so your body can become used to what it\u2019s taking on board, perhaps a good opportunity would be a brick session (stacking of two disciplines during the same workout) e.g running and cycling or swimming and running.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Professional triathlete and Science in Sport Ambassador David Bishop has shared his insightful nutritional tips to help you prepare, perform and recover ahead of the <a href=\"http:\/\/livetotri.co.uk\/blenheim-triathlon\/\" target=\"blank\" rel=\"noopener\">Bloodwise Blenheim Palace Triathlon<\/a>.<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569,559],"tags":[134,161,491,492],"class_list":["post-8879","post","type-post","status-publish","format-standard","hentry","category-fueling-guides","category-triathlon","tag-triathlon","tag-bike","tag-run","tag-swim"],"acf":{"author_picture_acf":{"ID":8880,"id":8880,"title":"glbl_david_bishop_article_listing-1.jpg","filename":"glbl_david_bishop_article_listing-1.jpg","filesize":0,"url":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1.jpg","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/fuelling-the-blenheim-triathlon\/glbl_david_bishop_article_listing-1-jpg\/","alt":"","author":"4","description":"","caption":"","name":"glbl_david_bishop_article_listing-1-jpg","status":"inherit","uploaded_to":8879,"date":"2025-06-12 00:00:00","modified":"2025-06-12 00:00:00","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-includes\/images\/media\/default.png","width":425,"height":283,"sizes":{"thumbnail":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1-300x200.jpg","medium-width":300,"medium-height":200,"medium_large":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1.jpg","medium_large-width":425,"medium_large-height":283,"large":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1.jpg","large-width":425,"large-height":283,"1536x1536":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1.jpg","1536x1536-width":425,"1536x1536-height":283,"2048x2048":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1.jpg","2048x2048-width":425,"2048x2048-height":283,"post-thumbnail":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1.jpg","post-thumbnail-width":425,"post-thumbnail-height":283,"cc_40_40":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1.jpg","cc_40_40-width":40,"cc_40_40-height":27,"cc_55_55":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1.jpg","cc_55_55-width":55,"cc_55_55-height":37,"cc_100_100":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/glbl_david_bishop_article_listing-1.jpg","cc_100_100-width":100,"cc_100_100-height":67}},"author_job_acf":"Professional Triathlete and Science in Sport Ambassador","author_name_acf":"David Bishop","subtitle":"","product_skus":"","post_banner":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fuelling to perform at the Blenheim Triathlon \/ Science In Sports Blog | SiS<\/title>\n<meta name=\"description\" content=\"David Bishop has shared his insightful nutritional tips to help you prepare, perform and recover ahead of the Bloodwise Blenheim Palace Triathlon.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/fuelling-the-blenheim-triathlon\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fuelling to perform at the Blenheim Triathlon \/ Science In Sports 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