Lesson One: Fuel Early, But Don’t Panic-Eat

Let me take you back to my Iron-distance race last year. It was boiling. The water quality had taken a turn, so instead of a triathlon, it turned into a duathlon — which honestly threw me a bit before the start gun had even gone.

By the time I got on the bike, I was buzzing with adrenaline, and I made a classic rookie error: I took an extra gel, just because I could. Then I thought, “Better get something else down me — just in case,” and the ‘just in case’ turned into a steady stream of calories I hadn’t practised with. By the time I hit hour one, my tummy had already started whispering warnings. By hour two, it was fully gurgling.

I knew I was in trouble.

I got through the bike by easing off. But I knew I was screwed before I even started the marathon, I made the call: I walked the whole marathon. The only bit of running I did was the heroic jog-for-the-photographer kind of running, I felt the churning intensify everytime. 

It sucked. I’m not going to sugar-coat it. But it was the only way I was going to finish without stopping at every portaloo en route. (Spoiler: I finally made thee inevitable pitstop the second I crossed the finish line.)

The point is: more isn’t always better. Start fuelling early, yes — but don’t get overexcited. Stick to what you’ve trained with, and listen to your body, not the buzz.

Lesson Two: Gut Trouble Is Trainable (Mostly)

Believe it or not, I used to get stomach gurgles every time I hit the 10k mark on a run. Like clockwork. It nearly put me off progressing to longer distances altogether.

It wasn’t just nerves or pacing — it was gut tolerance. Your digestive system isn’t used to processing food at race intensity unless you train it to. That means fuel during training the same way you will on race day — gels, fluids, whatever you plan to use. Practise taking it in while moving, even on your brick sessions.

It’s not just about products, either. Your gut will adapt if you give it time. Now, I can handle 90g of carbs per hour if I’ve built up to it, but if I try that cold on race day? Disaster.

Lesson Three: Know Your Triggers — and Don’t Ignore Them

Gut training is great — but so is knowing your body.

For me, a lot of my issues came down to specific foods, not just fuelling habits. I love overnight oats, but for the longest time I topped them with thick milky yoghurt. Turns out, lactose before a race or long run is not my friend. Once I swapped that out for a lactose-free alternative, my morning runs suddenly became far less dramatic.

I also discovered that while I adore peppers, eating a whole one — especially raw — is a surefire way to irritate my colon. We all have our quirks, but endurance events will expose them fast.

If you’re constantly struggling with stomach issues, it might be worth looking into something like the low FODMAP diet — even temporarily. You don’t need to be strict forever, but it can help identify which carbohydrates are problematic for you. It’s not about restriction; it’s about clarity.

Lesson Four: Hydration Isn’t Just Water

Let’s talk hydration. Because while fuelling mistakes are common, hydration mess-ups are often even worse.

I’ve seen athletes chug plain water non-stop and still cramp up. Others try to be “safe” and under-drink, ending up dizzy and nauseous. The reality is: you need water, yes — but you also need sodium, especially on hot days. Sweat doesn’t just remove water. It takes electrolytes with it — and without replacing those, you’re asking for trouble.

I always recommend:

• Sipping regularly, starting early (especially on the bike).

• Including electrolytes — especially sodium — in at least one of your bottles.

• Not waiting until you’re thirsty, but also avoiding over-drinking just for the sake of it.

Some people swear by salt tabs. Others prefer sports drinks or electrolyte sachets. Whatever your preference, practise it in training — not just on race day.

What I Do Now (That Works)

Here’s how I approach my long races these days:

Before the race:

• No lactose (learned that the hard way).

• Simple, high-carb breakfast (honey butty) 2-3 hours before the start.

• Sip a light electrolyte drink leading up to the start line.

On the bike:

• Alternate sips from two bottles: one with carbs + electrolytes, one with plain water.

• Start fuelling at 15–20 minutes in (or straight after the swim) — not an hour in.

• Stick to 60–70g of carbs per hour, max, using gels and chews I’ve used in training.

On the run:

• I switch to a mix of gummy sweets and cola at aid stations if it’s available. Shout out to Outlaw in Nottingham for their jaffa cakes and bananas!

• If my stomach starts turning, I back off pace, walk if needed, and slow the fuelling down rather than shovelling more in.

After:

• I go for a recovery drink with carbs, protein, and electrolytes — even if I’m not hungry.

• If food’s a no-go, I’ll sip chocolate milk or a shake just to get something in.

• Later, when I am hungry, it’s usually crisps and a sandwich that hit the spot (something salty because I salt a lot).

• And if I’m being honest… I’ll probably squeeze in a nap too.

Final Note: Don’t Just Copy What Others Do

There’s no one-size-fits-all fuelling plan. What works for me might not work for you. And what works in training might need adjusting on a scorching race day.

But if there’s one thing I’ve learned, it’s this: understanding your body — and respecting it — always wins over copying what’s “recommended.”

Practice your plan. Test your limits. Be honest about what your gut can handle. And never trust a fart in the last 10k 💩.