Olympic Distance Triathlon Pre-Race Fuel Preparation

My morning cereal GoGo Quinoa 4 Grain. It is gluten-free buckwheat, chia, amaranth and quinoa.


My race start for the Toronto Triathlon Festival Sunday, July 13th, 2014 was 7:18 a.m. Breakfast needed to be at least 2 hours ahead of this start time, if not more optimally 4 hours. Since this is a “B” race, a not so important racing event, I decided to settle with about 2 hours and a half as I refused to wake up any earlier than 4:15 a.m.

This is the GoGo Qunioa Cereal with a half a scoop of Genuine Health Vegan Proteins+, 4 TBSP of Camino Dark Chocolate Chips, 2 TBSP of fresh raspberries, 1 diced dried fig, stevia and cinnamon to taste.



The reason for having breakfast so early before an event is:

  • to avoid gastrointestinal distress
  • reduce blood flow distraction away from the muscles
  • allow enough time for the food to exit the stomach completely

So, why not just skip breakfast and opt to eat a bar or a gel? The 2-300 calories of energy from the bar or gel would not be enough sustainable energy for a 2 hour plus event like an Olympic Triathlon. According to Matt Fitzgerald, endurance athlete nutrition expert and author of the book Racing Weight, an athlete engaging in an exercise session or strenuous event over two hours should ingest at least 100 grams of carbohydrate 2-4 hours before the event. This is why I added the extra chocolate chips and dried fig to my complete breakfast, pictured above.

When piling up your pre-race breakfast plate:

  • race weightit doesn’t matter if the carbs are low-glycemic or high
  • studies have proven this
  • high-quality carbs are however a better choice; focus on choices that will help you continue to be lean for peak performance, such as the GoGo Quinoa Hot Cereal

As for hydration, during the event, water is your most important form although several studies have shown that carbs + protein mixed with water will help the endurance athlete sustain a higher given intensity over a long period of time. Protein delays fatigue along with carbs by reducing muscle damage. Protein also signals the brain to reduce the release of cortisol, the “stress” hormone. The protein and carb drink duo also promotes new protein synthesis during the workout and as such regular use of such a drink during exercise will preserve muscle mass and thus further promote a lean body composition.

That said, I dutifulactivfuelly prepared my ActivFuel+, which has 5.6 grams of protein + 8.5 grams of carbs (including beets) per 20.4 gram serving, along with the electrolytes sodium, potassium and magnesium, plus taurine, creatine, Appleboost, Rhodiola, and Vitamin B1 (which have been formulated to help with not only just endurance, but to assist with boosting strength and speed).  I prepared 500 ml for my Specialized Shiv Fuselage and another 500 ml for my Assos bottle that will go on my down tube bottle holder and an additional 500 ml which I will sip on all morning before the event. This will be more than enough liquid for this distance. To learn more about the formula in ActivFuel+:



I will do my best to only drink when thirsty during the race. Matt Fitzgerald has stated this the best route to go in his book. I will also heed the advice from my coach, Erik Seedhouse of Triathlon Pro and author of Triathlon: The Hard Way, who tells me that most of us drink way too much while out there racing anyway and it is Erik who always reminds me of the days when Gatorade didn’t event exist.  Folks still ran marathons and ultra-endurance events and all they had was water and maybe some salty pretzels or quick noodle soup to help replace their electrolytes.

I had made a last minute trip to Sporting Life (by far one of the best all-around sport shops in the city of Toronto) to get some Hammer Bars as they are my favourite most natural gluten-free race day bar.  While up there at Yonge and Eglinton I stopped at Noah’s (our local Toronto health food store chain) to get some salmon for my pre-race meal, some bottled water and a snack, which ended up being a small serving size of chocolate Blue Diamond almond milk. At Noah’s, I stumbled upon this great PH 9.5 balanced water called Vortex 9.5 and since it was reasonably priced at $1.99 this was the bottled water I chose to bring home with me.  Having a higher PH can help to balance inflammation in the body among other things, so I figure I’d give Vortex 9.5 a try.

I duct taChoc_Raspberry_Roctane_packet-264x480ped one half of a Cashew Chocolate Hammer Bar to the top tube of my bike along with one Roctane Chocolate Raspberry GU Brand Gel. Roctane’s are separated from the regular GU gels as they have significantly higher concentrations of amino acids and citrates, plus a new amino acid complex Ornithine Alpha-Ketaglutarate (OKG) “that mitigates the energy-sapping effects of lactic-acid build-up, produces energy more efficiently, improves recovery through a decrease in exercise-induced muscle damage and maintain mental focus through delayed onset of fatigue signals from the central nervous system” (http://www.guenergy.co.uk/products/gu-roctane/ingredients-benefits_learn-the-science).

This again is more than enough fuel for the Olympic Triathlon, but I always bring a little extra just in case.

As I prepared my race belt, along with my lucky number 7-20 I attached one Roctane to the belt, along with an old container of Hammer Fizz, in which I put two MetaSalt Thermolyte capsules. My judgement here is that race day is supposed to be fairly humid with a real temperature feel of about 30 degrees Celsius and the salt capsules may just come in handy to reduce cramping on the run.

By around 9 p.m. I was feeling pretty relaxed and tired from a long day of running around so I didn’t need anything else to unwind me besides a Tazo Calm tea while preparing my gear followed by my magnesium citrate + glutamine bedtime drink, which I take regularly anyway. I added 10 ml of valerian root to the mix just to make sure I get to sleep right way and sleep straight through the night. Matt Fitzgerald does recommend magnesium supplementation in his book as it helps to relax the muscles and is one of the main minerals we tend to deplete with a lot of exercise and exertion. The valerian root is an herb that relaxes the nerves that I chose to use on my own demise, but I recommend before you try it, talk to your allopathic doctor and/or naturopathic doctor to make sure a: if it does not contradict with anything else you are taking and b: if it is really a good herb for you and your healthy composition.

The week leading up to your race is also equally as important as the night before so be sure to eat some additional sodium and citrus combinations as it has been said to be beneficial. Can you think of a better week to have chips and salsa? I had half a bag of Neal Brother Blue Corn Chips with President’s Choice Green Tomatillo Salsa between Thursday and Friday and the other half after the pre-race swim around noon today. Magnesium Citrate before bed during race week if not every night during hard training (as mentioned above) is great for replacing the depleted magnesium we lose from regular training and it also helps us sleep better while relaxing our muscles. On a side note, chocolate has a good amount of magnesium 🙂 But, I don’t recommend it before bed due to its theobromine content, which is a nervous system stimulant that may keep you up at night.

In the final 48 hours before your race, I recommend you reduce your roughage.  Cooked vegetables are best favouring the starchier ones like carrots, squash, rutabaga and potatoes. Pictured below is my pre-race favourite:

Broiled Salmon sauteed with Sprial Corn Pasta, Spinach and Capers in light Olive Oil, Garlic and Red Peppers
Congratulations, Men and Women 40-44. Our Women’s 2nd Place finisher is MIA.

This article is past tense, so you will see in my next article “Toronto Triathlon Festival Race Report 2014” that I did achieve a personal best time for the Olympic Distance of 2:31:29 which got me 3rd Place in my age category and 19th female racer of the day overall for the Olympic Triathlon Event. Pictured on the right, I am in the middle. I came back with a full 500 ml of Activ Fuel+, the half-Hammer Bar and the extra gel on my run belt. The breakfast seemed to hold up on its own really well, minus some belching during the swim. I may need to get up a little earlier and/or trim the morning meal back a bit in the future.

With regard to yourself, practice makes perfect. I recommend practicing your fueling and race-prep in race-simulation training sessions. Eventually, you’ll narrow down what works best for you and your body during race week and on race day.  I have heard some pretty bizarre pre-race meals that have won some folks many events, so just roll with it and do the best you can with what have always! At the end of the day just remember to:

“K.I.S.S. Keep it simple stupid.”

Meaning, some of the things in this blog post may be useful for you, some may not.  Take what you need and toss the rest.  Feel free to fire me any questions you may have to lynntougas@rogers.com

“A healthy, active body promotes an active, healthy mind. Exercise IS medicine and YOU are only as strong as your weakest link.”



All material on this website are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgement available to the author, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.








Published by Whole Heart Whole Health Registered Kinesiology and Sport

As the founder of Whole Heart Whole Health, I am specially registered to practice Kinesiology as a regulated health professional. I am also soon to be fully certified as a York University Post-Grad Certified Professional Health Coach specializing in Therapeutic Interventions for Lifestyle, Wellness and Chronic Disease Management. This Professional Health Coaching Certificate includes comprehensive Care Planning for Chronic Disease along with Fundamental Cultural Health Safety Skills. My services are your very own lighthouse navigating you beyond the basic Gym Membership, Personal Training and Fitness Classes. My Whole Heart Whole Health policy is to ensure you are on the right path because at all times I'm the light looking out for you. My ultimate goal is for you to recover faster from surgery or injury and to feel better after a life setback such as a mental health crisis or diagnosis of a serious chronic condition. My navigating, planning and programming will ensure you get stronger, move better and move well and able toward and often beyond your very best. From helping you regain your fitness, to building upon what you already have, to connecting you to the right specialist, to working with your current specialist, to guiding you toward the most effective evidence based health and fitness related information, I am dedicated to your whole health. My services are suitable for all populations, including special populations and those with special needs. Now, how did I get here? On a more personal note, I have always been fascinated with lighthouses. No doubt, my father served in the Royal Canadian Navy for just over 8 years until he met my mother in Digby, Nova Scotia back in the 1960's. Both of my parents passed long before our standard North American lifespan, and this broke my heart so badly, I pulled myself out of a corporate lifestyle in the area of Wealth Management to study Kinesiology and Health Science. I've never looked back because I knew at the time what research was beginning to confirm even back when mom and dad's chronic illnesses began, that our current healthcare system can do better to help US find our way to optimal health. Our current system is built to guide us toward illness and death, as this is the only was we can have access to services and advice - when we are sick. This is why my policy at Whole Heart Whole Health is completely opposite of this - I am your guiding light to HEALTH and your lighthouse to guide you away from illness and death. "Il n'est rien creu si fermement que ce qu'on sçait le moins... Nothing is so firmly believed as that which we least know." Michel de Montagne

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