So you’ve signed up for your first standard-distance triathlon—1.5km swim, 40km bike, and 10km run. You’ve done the training, but what about your nutrition and hydration strategy?
Don’t leave it to chance. A solid fueling and hydration plan can mean the difference between finishing strong… or cramping up halfway through the run.
Here’s a simple, beginner-friendly, and Philippine heat-tested guide to help you perform your best on race day—with PWR products built right into the plan.
🌙 The Night Before: Preload Like a Pro
Hydration starts before the race.
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At dinner, drink 500–1000ml of water with 1–2 servings of PWR Electrolytes 750 (750mg sodium).
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This preloads your sodium levels, helping you retain more fluid and start the race well-hydrated.
Tip: Carb Loading start 1-2 days before the race: Read the article about proper carb loading here
🌤️ Race Morning: Light, Simple, Strategic
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Eat a simple carb-rich breakfast 1-2 hours before the race.
Example: Peanut butter sandwich with jelly or honey -
Hydrate with 1 serving of PWR Electrolytes 750 in 500ml of water
⏳ 30–15 Minutes Before Race Start
Choose one of these options to top up your energy and sodium before the horn goes off:
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Option 1: 1 serving of PWR Electrolytes 750 + PWR Dried Fruit Mix (natural carbs and sodium) or your preferred endurance gel
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Option 2: 1 serving of PWR Carbs + Electrolytes Mix (30g carbs + 500mg sodium in one drink)
🏊 Swim (1.5km)
You won’t be able to drink during the swim, but don’t forget—you’re still sweating.
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Warm water + high humidity = fluid loss, even while you're submerged.
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This is why preloading before the swim is critical.
🚴 Bike Segment (40km): The Prime Window to Hydrate & Fuel
Your bike leg is where you’ll refuel and hydrate efficiently.
Here’s a sample timing guide:
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T1 (Transition): Take 1 gel before or just after starting the bike.
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0:20 (20 mins): Drink 1 serving of PWR Electrolytes 750
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0:40: Take another gel
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1:20: Start drinking 1 serving of PWR Carbs and Electrolytes (Finish this before bike ends)
💡 Sip your drinks steadily every 15–20 minutes—don’t wait until you’re thirsty.
🏃 Run Segment (10km): Time to Hold Strong
Your energy reserves are running low, so now it’s all about maintaining fuel and sodium to avoid cramps and crashing.
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30–40 mins into the run: Take 1 gel
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Bring a soft flask with PWR Electrolytes 750 and sip every 15–20 minutes, especially under the sun.
Bonus tip: Use aid stations to cool off—pour water over your head and body to manage heat and save your energy.
🏁 Post-Race Recovery (Don’t Skip This!)
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Within 30 minutes of finishing, rehydrate with 1.5x the fluid you lost
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Continue sipping water and electrolytes for the next 2–3 hours
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Eat a balanced recovery meal with at least (20-30g of protein)
Proper fueling is a crucial element of triathlon success. We hope this guide has provided you with a clear and actionable plan for your first Olympic distance race. By prioritizing hydration and nutrition, you can optimize your performance and enjoy a rewarding experience. PWR products are designed to support you every step of the way.
