Train Your Gut: No Race-Day Surprises

The Problem: Your gut is a trainable organ, but most athletes only train their muscles. Trying to process new or large amounts of fuel on race day can lead to disastrous GI distress.

The Solution: Practice your exact race-day nutrition strategy during your key training sessions. This teaches your body to efficiently absorb carbs and fluids under physical stress.

“You need to train the gut. You need to understand what kind of fuel and how to fuel on race day to make sure you get there with a proper strategy.” 

Hydrate Smarter: It’s Not Just Water

The Problem: Chugging plain water can dilute your electrolyte balance, leading to cramping and poor fluid absorption. You’re flushing nutrients out, not putting them in.

The Solution: Use an electrolyte solution rich in sodium. Sodium is the key that unlocks fluid and carbohydrate absorption, keeping you hydrated and balanced.

“Don't rely on plain water. Make sure you take in a solution loaded with minerals, specifically sodium, to maximize fluid absorption.”

Keep the Fuel Flowing: Drip-Feed Your Engine

The Problem: Taking in a huge amount of carbs once an hour causes a spike and crash in blood sugar, leading to inconsistent energy.

The Solution: Calculate your hourly carbohydrate target (e.g., 60-90g) and break it down into small, manageable feeds every 20-30 minutes. This “drip-feed” method provides a steady stream of energy to sustain power for hours.

“Ensure you understand your carbohydrate volume on an hourly basis. Break that down into 20 to 30 minute feeds and feed consistently.”

 Fuel the Bike: Your Kitchen on the Course

The Problem: It’s notoriously difficult to take in and process nutrition while running. Many athletes start the run already in a fuel deficit.

The Solution: Maximise your intake on the bike! It’s easier to eat and drink when you’re seated and stable. View the bike leg as your primary opportunity to fuel, setting yourself up for a strong and comfortable run.

“Maximize your fuelling on the bike. Treat it like your kitchen because when you go onto the run... it's not so easy to take in the same volume.”

Stick With What Works: No Experiments!

The Problem: The expo is full of new, exciting products. But your race is the worst possible time for a science experiment.

The Solution: Your race-day nutrition should be 100% familiar. Use only the products and timing you have repeatedly tested and trusted in training.

Consistency is key.“Do not try anything new on race day. Whatever you've been training with, take it to the course and use it. That will be a surprise you do not want to experience.”

Ready to Execute? Fuel Your 70.3 with 32Gi

Knowing the strategy is one thing. Having the right tools to execute it is another. At 32Gi, we’ve built our entire product range around these core principles. Our clean, gut-friendly formulas are quality-tested and trusted by endurance athletes worldwide.Here’s how to build your 70.3 race plan with 32Gi:

For Your Long Haul & The Bike Leg: 32Gi Endure - Your go-to for sustained energy. Designed for high-carbohydrate intake without the gut bomb, providing steady-release fuel to power you through the bike and beyond.

For High Intensity & The Run: 32Gi Race - When you need rapid-fuelling in an easily digestible form. Perfect for the run where your stomach is more sensitive, delivering  quick energy without the stress.

For Peak Hydration: 32Gi Hydrate Tabs - A powerful, no-fuss electrolyte tab to drop in your water. Maintains fluid balance and prevents cramping, especially in hot conditions.

For Faster Recovery: 32Gi Recover - The first step post-race. A precise blend of protein and carbs to kickstart muscle repair and replenish glycogen stores, helping you bounce back faster.