Use the Race Day Fueling Calculator to generate your personalized targets. It will give you two key numbers to follow every hour: Hydration per hour: your recommended fluid intake in mL per hour, based on your sweat rate and conditions. As a general guide, most athletes land around 400 to 1,000 mL per hour, with hotter or more humid days pushing that higher. Carbs per hour: your recommended carbohydrate intake in grams per hour, based on race length and what you can tolerate. A common endurance range is 60 to 90 g per hour, and some well trained athletes can handle 90 to 120 g per hour when using mixed carb sources and a practiced gut. Once you run the calculator, follow those hourly targets consistently from early in the race, not just when you feel thirsty or hungry.

Basic checklist: Tri suit or swimsuit + clothes Goggles (plus a spare if you have one) Wetsuit (if using) Bike with roadside repair kit (spare tube, air cartridge and tools) Helmet + sunglasses Bike shoes (if using) Running shoes Race belt (optional but handy) Sports Watch (if using) Bike Computer (if using) Nutrition + electrolytes Towel, body glide, sunscreen ID (often at larger races, goverment issue picture ID is required at registration) And bring a calm brain, transitions feel hectic only the first time or two.

Aim for a simple, familiar, high-carb breakfast that sits well in your stomach and tops up energy without upsetting digestion. Race-morning basics Eat 2–3 hours before start if you can. Target 1–2 g of carbs per kg of body weight (most beginners land around 60–120 g carbs). Keep it low fibre, low fat, and not too much protein (those slow digestion). Drink 400–600 ml of fluids in the 2 hours before the race, then small sips closer to the start. Easy go-to meals Oatmeal made with water + banana + a little maple syrup or honey Bagel or toast + jam/honey Rice or cream of rice + banana Yogurt (if you tolerate it) + a simple cereal Sports drink + a banana if you’re nervous and want something light 30–15 minutes before the start (optional) If you’ve practiced it: a gel or 20–30 g carbs with a few sips of water. Avoid on race morning New foods, heavy/fatty meals, high-fibre “healthy” bowls, and anything that usually makes your stomach grumpy. The golden rule: nothing new on race day, use what you’ve already tested in training.

There isn’t just one “biggest” mistake, it’s usually a handful of small ones that stack up and turn the day into survival mode. Common beginner mistakes include: Starting too hard (especially on the bike), then paying for it on the run Trying something new on race day (new shoes, new gels, new breakfast, new pacing plan) Poor pacing discipline early because adrenaline makes everything feel easy at first Under-fueling or under-drinking (then bonking or cramping later) Rushing transitions and making avoidable errors (helmet not clipped, gear forgotten, panicky scrambling) Skipping warm-up entirely and going from zero to race intensity instantly Letting one bad moment spiral (missed a buoy, dropped a bottle, goggles fogged) instead of resetting and continuing The fix: keep it simple, stay calm, and execute the basics, controlled start, steady pacing, practiced fueling, and smooth transitions. That’s how beginners have a surprisingly great race day.

This is taper time, play it smart and protect the hard work you put in during training. You’re not trying to gain fitness this week, you’re trying to arrive at the start line fresh, confident, and ready to go. Focus on: Reduce volume, keep a little intensity (short pickups) so you stay sharp Prioritize sleep and keep stress low where possible Hydrate consistently and keep meals normal and familiar Do short, easy sessions in each sport (nothing that leaves you sore) Dial in logistics: gear check, race kit layout, bike check, travel plan Avoid big strength sessions, new workouts, or “just one last test” Golden rule: Nothing new this week, same foods, same gear, same routine.