3 Race Day Fuel Hacks That Transformed Performances at Sunny Coast 70.3

If you're an age-group triathlete chasing better performance, you're probably already training hard. But what if the missing link to your next PB isn't in the pool, on the bike or pounding the pavement? At this year's Sunny Coast 70.3, we proved that dialling in your nutrition could be the game-changer you've been searching for.

In this blog, I'm breaking down the three race-day fuel hacks that helped two Triathlon Nutrition Academy (TNA) athletes, Kelly and Kathleen, not only smash their goals, but do it overseas, under pressure, and with absolute confidence.

Here's what we cover:

• The real secret behind next-level performance (hint: it's not just training harder)

• How to fuel confidently, even when racing overseas

• Why recovery nutrition isn't optional if you want consistent gains

Let’s dive in.

1. Carbohydrate Availability: Your Hidden Superpower

Both Kelly and Kathleen transformed their racing by learning how to nail their carbohydrate availability – a fancy way of saying “having fuel on board when you need it most”.

Kelly’s experience:

• Went from over 7 hours to 5:29 at 70.3

• Now consumes 3,500-4,000 calories per day, including 400-500g of carbs

• Feels leaner, faster and more energised than ever at 65

Kathleen’s story:

• Previously ate a salad the night before racing (yep, salad!)

• Now follows a science-backed carb loading plan

• Took 10 minutes off her Olympic time, then another 10 off her 70.3

What this means for you:

• Carb loading isn't just about smashing a bowl of pasta the night before

• You need to periodise your carbs to your training load

• You can (and should) eat more carbs than you think, especially during race prep

Pro tip: Want to see how your fuelling stacks up? Grab the Triathlon Nutrition Checklist to check off what you're doing right and what's holding you back.

2. Nail Your Race-Day Routine (Even Internationally)

You can have the best plan on paper, but it means squat if you can't execute it on race day. These two TNA athletes nailed it, even while travelling from Idaho to Australia.

What they did differently:

• Practised their nutrition strategy repeatedly before race day

• Packed key items and adapted local foods to meet their carb needs

• Adjusted gels, hydration and carb targets based on training data

Kelly said it best:

"It just came down to willpower. My energy was there, my fuelling was spot on, and I felt amazing."

No gut bombs. No bonks. No guesswork.

Lesson for you:

• Repetition breeds confidence. Practice your fuelling exactly like you race

• Don’t try anything new on race day (yes, even that free sample at check-in!)

• Have a plan A, B and C for logistics, especially if you're travelling

3. Recovery Nutrition: The Secret to Training Consistency

This might be the least sexy part of sports nutrition, but it's arguably the most important.

Before TNA:

• Kelly napped instead of eating post-training

• Kathleen drank coffee and skipped food altogether

Now?

• Both use precise carb and protein targets based on training load

• They recover faster, avoid injury and train six days a week consistently

Kathleen nailed it:

"Six days a week as a master's athlete, you need to prepare for your next session, not just celebrate the one you finished."

Why it matters:

• You only adapt to the sessions you recover from

• Consistent training = better performance = PBs

Quick wins for recovery:

• Eat within 30 minutes post-session

• Aim for ~1g/kg carbs and 20-30g protein

• Make it easy: smoothies, recovery bowls, or prep-ahead meals

Next Steps

If you're serious about improving your race-day performance, it's time to get serious about nutrition.

• Start with the Triathlon Nutrition Checklist to audit your current approach

• Download the Race Pack List to avoid last-minute stress

• Learn how to carb load properly with the Racing Checklist

Or go all in and join the Triathlon Nutrition Academy – your one-stop-shop to become a smarter triathlete.

Train smarter. Race stronger. See you on the course.