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When it comes to performance on race day, there’s a fine line between a breakthrough and a blow-up. The secret? It often lies in your nutrition and hydration strategy.

In one of my podcast episodes I sat down with Andy Blow and sports scientist Emily Arrell from Precision Fuel & Hydration to dive into insights from over 200 detailed case studies of endurance athletes —ranging from elite professionals to top age groupers. The result? A treasure trove of lessons that can benefit every endurance athlete, no matter your level.

The Big Three: Carbohydrate, Sodium and Fluid

At the heart of each case study are three levers: carbohydrate intake (grams/hour), sodium intake (mg/litre), and fluid volume (ml/hour). Across the board, top performers consistently fuel at the higher end of scientific guidelines.

🥇 Average carbohydrate intake on the bike? Over 90g per hour.
💧 Fluid and sodium intake? Highly variable, depending on individual sweat rates and race conditions.

What’s clear is that the fuelling needs of endurance athletes can’t be generalised. Hydration, in particular, is incredibly individual. Emily noted that sweat sodium loss can vary wildly—from 300mg to 2000mg per litre—which is why a tailored approach is essential.

Customisation is King

The idea of having a one-size-fits-all plan is outdated. Instead, a flexible strategy that adjusts to race duration, intensity, weather, and terrain is key. Take Leon Chevalier, for example: he drank 1.2L/hour in hot and humid Kona, but just 800ml/hour in cooler conditions in Nice.

Interestingly, while hydration strategies varied significantly between races, Leon’s carbohydrate intake continued to climb. Over two and a half years, he increased his carb intake from 79g/hour to an impressive 116g/hour—thanks to consistent gut training during training sessions.

Train Your Gut Like You Train Your Legs

Many athletes neglect nutrition in training, only to suffer GI distress on race day. But Emily stressed that training your gut is essential. Just like you wouldn’t show up on race day without having done the miles, you shouldn’t expect to hit peak fuelling targets without practice.

Use your longest training sessions to test your strategy. How does your stomach respond to 60g of carbs per hour? Could you go higher? Did you hydrate enough? By tracking intake and how you feel, you can increase tolerance safely over time.

And yes—performance nutrition isn’t just for pros. Whether you’re chasing a podium or just want to finish strong (and without nausea), these principles apply. The only real difference might be the quantity, not the strategy itself.

The Rise of Caffeine and Carb-Heavy Bottles

One of the biggest surprises? The sheer number of athletes using caffeine—over 85% of triathletes in the case studies, often taking around 400mg during a race. Caffeine intake is now strategically timed: often a gel before the swim, another on the bike, and a few more during the run for that psychological and physiological edge.

The research also inspired product development. Athletes like Leon were creating their own highly concentrated bottles by mixing 10+ gels with water—so Precision Fuel & Hydration created their Flow Gel, a ready-made, carb-rich solution that’s easier to consume and track mid-race.

Pre-Race and Off-Season Nutrition: Don’t Neglect Them

The focus on nutrition shouldn’t start when the gun goes off. Many athletes begin races already dehydrated because they’ve only drunk plain water. Instead, Precision recommends using a high-sodium drink like PH 1500 about two hours before the start.

Even in the off-season, don’t switch off completely. Winter sessions still deserve smart fuelling—especially long runs and rides. No, you don’t need to slam back gels every weekend, but fuelling appropriately ensures better recovery, sustained energy, and reduces the chance of getting sick or overly fatigued.

Andy summed it up best: “It’s not a culinary experience. It’s fuel for the engine.”

Your Next Step: Dial In Your Strategy

If you’ve ever struggled with GI distress, fatigue, or poor recovery, it’s time to take your race day nutrition seriously. And the best part? You don’t have to figure it out alone.

​Book a free 15-minute video consultation with the Precision Fuel & Hydration team to build your personalised strategy based on your unique sweat profile, fuelling needs, and race goals.

Plus, as a subscriber, you can get 15% off your first order with Precision Fuel & Hydration. Drop me an email to get your discount code.

It’s not just about being fast—it’s about being smart, prepared, and performing at your best.

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