Triathlon

Fuel your best triathlon

Swim, bike and run all pull on the same tank. Get a plan that carb-loads you right, fuels every discipline in exact grams, and keeps your gut happy from the water to the line.

Quick plan Detailed plan

Pick your distance

Tap a race to build a plan tuned to that distance — carb load, hydration, sodium and fuel by the hour.

Sprintabout 750 m swim / 20 k bike / 5 k runNo carb load needed — race-morning fuel onlyPlan this →Olympicabout 1.5 k / 40 k / 10 kLight top-up the day before — no full loadPlan this →70.31.9 k swim / 90 k bike / 21.1 k runFull 2-day carb loadPlan this →Full Ironman3.8 k swim / 180 k bike / 42.2 k runFull 2-day carb loadPlan this →
Quick plan Detailed plan

Out of the water and onto the bike — one plan fuels every leg.

Two doors onto the same science

Answer a few questions and get a personalized plan in minutes — or tune every variable. Either way it is built from the research and dialed to you.

Quick planAbout 3 minutes. Your body, your race, your splits, your products — or let us pick.
Detailed planEvery variable: sweat rate, gut history, caffeine, dietary needs, conditions.
Shop it at The FeedYour plan pre-loads a cart with the exact products in the right quantities.
Build my free plan

What your plan includes

Not a number — a complete, start-to-finish fueling system in exact grams.

Carb-loading protocolFull multi-day load, a light 1-day top-up, or none at all — set by your race duration, written as real meals in grams.
Carb targets per hourAn exact hourly carb number for every leg, scaled to your duration, your sport and your trained gut.
Hydration + sodiumA personal fluid and sodium range built from your sweat rate, the forecast and your race length.
Caffeine strategyDose and timing with a safe bodyweight ceiling, matched to the products you actually use.
Exact product scheduleEvery gel, chew and bottle scheduled by hour and by leg — plus aid-station and special-needs guidance.
Swap anythingChange any product on any leg and the whole plan recalculates instantly.
PDF + email deliveryThe full plan as a clean PDF, emailed to your inbox and ready for race week.

Fueling is the fourth discipline. Train it like the other three.

Why I built this

After more than 20 years of racing professionally, I noticed the same pattern over and over: the biggest reason athletes have bad races isn’t fitness — it’s fueling.

With a B.S. in Health Sciences, a Master’s in Physical Therapy, and years of coaching endurance athletes, I wanted to combine science with real-world racing experience. RaceFuelPlanner gives you a personalized fueling plan so you arrive at the start line knowing exactly what to eat, when to eat it, and why.

Angela Naeth · 3× sub-9 IRONMAN Champion · 19× IRONMAN 70.3 Champion · 8th IRONMAN World Championship (Kona 2018) · 2× top-8 Unbound Gravel · Endurance Coach and Founder, ANCoaching

Quick questions

Do I need a sweat test?No. Your plan is built from your body, your race and the conditions — and if you do have a measured sweat rate, we use it directly.
Can I edit my plan?Yes — swap any product on any leg and the whole plan recalculates instantly. Every plan includes 2 product exchanges plus 1 full rebuild.
What races does it cover?Sprint, Olympic, 70.3 and full Ironman — the plan scales your carb load and per-leg fueling to your distance and splits.
Is this medical advice?No — it is educational fueling guidance. Always practice your fueling in training, and check with your physician if you have a medical condition.