No Pizza, No Race: What I Eat Before a Race

Proper nutrition is crucial in triathlon. Without enough fuel, the body simply cannot perform at its best. In this article, I'll give you a closer look at what my diet looks like the day before a race and on the day of the start itself.

The Day Before the Race – Preparing for Performance

I consider the day before the race as a preparation day – my training is light: a short swim, a bike ride, and a short jog. I don't try to rush in the morning; I calmly prepare breakfast, most often pancakes or eggs.

Carbohydrates then play the main role. During the day, I try to replenish as many glycogen stores as possible, so my plate mainly consists of rice or potatoes with lean meat. And in the evening? I have a tradition – for several years now, I've had a pizza before the race. It's my routine that I have never broken.

Sufficient hydration is also a matter of course. I use electrolyte tablets from PENCO to ensure my body gets all the necessary minerals.

Race Day – Everything Must Go Smoothly

The meal plan on race day depends heavily on the start time.

Morning Start:

I have breakfast about 3–4 hours beforehand. Most often, it's a carbohydrate porridge PELUPA with a little yogurt, granola, a banana, and sometimes a spoonful of Nutella. It's easily digestible but also sufficiently filling and packed with energy.

Noon Start:

If the race starts later, I manage to have a light lunch – usually pasta about two hours before the race. And about 30 minutes before the start, I have another gel to go to the start line with full energy.

During the race itself, I just replenish energy with gels, bars, and sports drinks. The key is that I have everything tested over the long term. I never go into a race with something I haven't tested before.