Fueling for a Triathlon
We know half and full Ironman races require a ton of coordination, which is why we recommend simplifying your nutrition with Endurance Fuel. Combining your calories, electrolytes, and hydration into one bottle allows you to focus your energy on the race and less on complicated fueling calculations. Using our step-by-step guide, you can plan your nutrition for a half or full Ironman.

Dial In Your Base

Regardless of mileage, sport, or time, we recommend the following mixing guidelines for Endurance Fuel:

200 calories (2 scoops or 1 stick pack) mixed with 24 oz of water per hour

Depending upon intensity and heat, you can adjust the total amount you drink. Train with this ratio and listen to your body’s hunger and thirst cues to dial in the exact amounts your body needs.


For the swim portion, we recommend pre-loading with 100-200 calories of Tailwind. Sip it slowly over the course of an hour leading up to your swim.


  1. Estimate how many hours the bike portion will take to complete. You will need one 24 oz bottle per hour.
  2. Fill each bottle with 200 calories of Endurance Fuel (2 scoops or 1 stick pack). Start with as many bottles that you need to get to each aid station for refills/resupply. Pack pre-mixed bottles in your Bike Special Needs Bag to switch out at the halfway mark. See image below.
  3. Alternatively, you can create a Tailwind concentrate with your total calories and drink only plain water at aid stations. Tailwind Trailblazer, Brittany Balcar, uses this method for a full Ironman:

I create a Tailwind concentrate to take with me on the bike. I make two 24 ounce bottles with 600 calories of Endurance Fuel in each bottle and every time I take a sip of the concentrate I also take a drink of water.



  1. Estimate the total time you plan on running your half/full marathon. Using the ratio above, calculate your total caloric needs.
  2. Most likely, you will have a limited carrying capacity, so we recommend making an Endurance Fuel concentrate that contains your total calories. Click here to learn more about how to make and use a concentrate.
  3. Sip your concentrate slowly, and aim to consume 20-24 oz of plain water an hour at aid stations.

Customize for Any Time and Train With Your Fuel Prior to Your Race

These fundamentals can be applied to any length triathlon, no matter the length of time per sport. As always, train with your fuel on long runs before you race to dial in your processes and exact amounts for your body

We’re Your Support Crew

We are always here to help! If you need help calculating your fueling needs or dialing in your nutrition, feel free to reach out to us here.

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