New Zealand’s Nicole van der Kaay shares her thoughts on fueling for the specific demands of short course triathlon with The Feed. Off the back of a hugely successful March, one that saw her take gold in the Oceania Sprint Triathlon Championships and a podium at the Ocean Triathlon Championships, we are thrilled to share her insight.
Fueling properly for short course triathlons is often underestimated—but it can make or break your performance. It’s not just about keeping up with longer races; stomach issues, cramps, and low energy can impact your race or training even in shorter events. That's why fueling strategy is critical at all distances, whether you're tackling a sprint or a standard distance race.
Training Your Gut for Success
One of the most overlooked aspects of fueling for short course triathlons is gut training. You need to ensure your digestive system can handle the carbs and other fuels you're using during training and race day. This process takes time, and it’s something I’ve been focusing on with my coach, Ben, as we work on increasing the intensity and duration of my sessions.
Fueling for Standard Distance Triathlons
Fueling well for a standard distance triathlon begins at least 24 hours before the race. I like to simplify my diet the day before by reducing fiber and increasing my carbohydrate intake. The night before race day, my go-to meal is the classic “athlete’s dinner” of chicken and rice—plain, simple, and reliable. It’s the perfect way to ensure I have plenty of stored energy for race day, and limited risk of an upset tummy being both Gluten and Dairy free, easy for all athletes and their needs.
Hydration is also key. The day before, I make sure I’m drinking enough electrolytes to stay topped up and reduce the risk of cramps. Plus, the added bonus is that it tastes pretty great!
Morning of the Race: Pre-Race Ritual
On race morning, I eat about 2 ½ hours before the start. My pre-race meal consists of toast, banana, honey, and a pinch of salt. It’s honestly one of my favorite meals—simple, delicious, and easy to digest. As I’m eating, I sip on electrolytes to ensure I stay hydrated, and I’ll also have a Gnarly Performance Greens drink with probiotics. This helps maintain my general health and lowers the chances of picking up any bugs from other athletes or potential water contamination.
Pre-Race Boost: The Final Countdown
About 30 minutes before the race starts, I take 100mg of caffeine (or in the form of a gel or drink) to give myself that extra burst of energy. Then, about 15 minutes before the gun goes off, I have a SIS Go Gel to top off my energy stores, and I’m ready to race!
Fueling During the Race: Bike and Run Strategy
On the 40km bike leg, I use 2 SIS Go Gels: one at the beginning and another caffeinated gel towards the end. I also have 1 water bottle and 1 bottle of SIS Go Electrolyte (providing 40g of carbs) to sip on throughout the ride. Staying fueled and hydrated is critical to maintaining energy levels through this segment.
For the run, I carry one SIS gel with me. I take small sips as needed to keep my energy steady while avoiding the dreaded ‘wall’ that can hit in the final stretch.
Post-Race Recovery: Don’t Skip This Step
As soon as I cross the finish line, I focus on recovery. Within 15 to 30 minutes, I’ll have a serving of whey protein to kickstart the recovery process, especially since I’m often delayed at the event before I can sit down for a proper meal. This helps ensure my muscles get the nutrients they need to repair and rebuild after the race.
Fueling for Sprint Distance Triathlons: A Slightly Different Approach
The Fueling strategy for sprint triathlons is pretty similar to a standard distance, with just a few tweaks for the shorter duration. The night before and the pre-race Fueling remain the same. However, during the race, I make a few adjustments since it’s typically an hour-long race.
On the bike, I consume 1 SIS Gel near the end of the segment, and I continue sipping water and SIS Carb Mix as needed. The post-race recovery remains unchanged.
Looking Ahead to 70.3
I’m especially excited about my upcoming debut at a 70.3! Fueling is going to be even more crucial for a 4+ hour race. I’m really looking forward to pushing my limits and seeing how my Fueling strategy can help me perform at my best, with The Feed fueling me every step of the way!
By focusing on nutrition and hydration strategies, you’ll be setting yourself up for success in both training and racing. Whether you’re tackling a sprint or stepping up to a standard distance, solid fueling habits can make a huge difference. You can trust The Feed with all supplements being Batch Tested, knowing you consuming the highest of quality, clean ingredients
Let The Feed be part of your fueling journey, and together, we’ll crush your goals!
Photo Credits: Keira McVitty
