Noosa is an Olympic distance race in Queensland late in the season, which means most athletes are racing at a higher intensity than their long training days, in warmer and more humid conditions than they trained in. That combination is the classic setup for a strong bike leg followed by a run split that falls apart.
At Olympic distance the fuelling window is short, so the bike leg is where almost all of your intake happens. Get the carbohydrate and sodium in during those 40km and the 10km becomes a pacing problem rather than a survival exercise.
What the race demands
Distance
1.5km swim, 40km bike, 10km run
Season
Late season Queensland, typically warm and humid
Main risk
Under-fuelling the bike, then paying for it on the run
Second risk
High sweat sodium losses in humid conditions
Carbohydrate and sodium targets
- Bike leg: 60 to 90g of carbohydrate per hour from a dual-carb source
- Run leg: keep sipping. Little and often beats nothing at all
- Sodium: 500 to 1,000mg per hour in warm, humid conditions if your sweat rate is high
- Fluid: guided by your measured sweat rate, not thirst alone
HYDRAX CORE delivers 85g of dual-carb fuel and 980mg of sodium per serve, so hitting the numbers above is arithmetic rather than guesswork. HYDRAX PRIMER covers the pre-race window with 29g of carbohydrate and 1,313mg of sodium. Run the free fuelling strategy tool to convert these ranges into your own per-hour numbers.
Rehearse the plan in training, then race it. Order now, ships Australia-wide.
Race week and race day timeline
Day before
Raise carbohydrate intake, keep fibre and unfamiliar foods out.
Race morning, 2 to 3 hours out
Rehearsed carbohydrate breakfast. Sip fluid with sodium rather than plain water.
25 to 40 minutes pre-swim
One serve of PRIMER: 29g carbohydrate and 1,313mg sodium, on board before the swim start.
Bike leg
This is the fuelling leg. Take CORE on a schedule from the first 10 minutes rather than waiting to feel hungry.
Run leg
Small, frequent intake. Sodium at aid stations if it is hot.
Frequently asked questions
How do I fuel an Olympic distance triathlon?
Most of your intake belongs on the bike. Target 60 to 90g of carbohydrate per hour from a dual-carb source during the 40km, start within the first 10 minutes rather than waiting, then keep small sips going through the 10km run.
How much sodium do I need at Noosa?
In warm, humid conditions many athletes need 500 to 1,000mg per hour, though the right number depends on your own sweat rate and sweat sodium concentration. Measure it in training instead of guessing on race day.
Why does my run split fall apart off the bike?
Usually because carbohydrate intake on the bike was too low, fluid and sodium losses were underestimated, or the bike was ridden harder than planned. Fuelling the bike properly is the single biggest lever on your run split.
Should I take anything before the swim?
Yes. A pre-race serve 25 to 40 minutes before the swim start puts carbohydrate and sodium on board before you can take anything on course, which matters because the swim is a fuelling blackout.
Keep reading
- Triathlon time calculator
- Ironman 70.3 nutrition
- How much sodium endurance athletes need
- Measure your sweat rate
Disclaimer: This page is general information for healthy adult athletes and is not medical, dietetic or coaching advice. Individual carbohydrate, fluid and sodium requirements vary with body weight, sweat rate, conditions and health status. Speak with your doctor, sports physician or an accredited sports dietitian before changing your nutrition or supplement routine, rehearse any fuelling plan in training before race day, and always follow the directions and warnings on the product label.