Plan Your Nutrition Strategy to Avoid a Race-Day Bike Bonk

Before you know it, however, the gun goes off, the swim goes by in a blur and you're out of the water, ready to start hammering on the bike. And no matter what you did before the race, you're in a caloric deficit again. Some experts recommend taking 10 to 15 minutes on the bike to get adjusted before you start eating in order to avoid stomach problems, and if you have a finicky gut, this may well be the best tactic for you.

The problem with this approach, however, is that you're already low on calories, and another 10 to 15 minutes just puts you further behind. Thus, if you are able to handle calories immediately after the swim, you may want to double-up on calories at the beginning of the bike leg and then settle into your normal nutrition strategy. Specifically, instead of waiting for that first 20-minute timer to go off, take in your first bottle of sports drink plus a gel or a bar as soon as possible after exiting the water.

More: Q&A Sports Drink Ingredients

If you can handle it, downing a bottle of sports drink in the transition area lets you roll out onto the course a step ahead on nutrition and hydration and with two full water bottles on your bike. Similarly, eating a gel or bar in transition or in the first few minutes out on the course will help replenish energy burned during the swim and put you on the right track to keep the tank as full as possible.

Breaking it Down

For most athletes, the bike leg is the easiest time to consume solid food. One good option is to break the food component of your race-day nutrition into more manageable 100- to 150-calorie chunks. That's the equivalent of a gel, half an energy bar or a large banana. Since most athletes find gels to be easier to eat—and easier on the stomach during the run—the bike is a good time to focus on solid food.

This is especially important in daylong events like an Ironman, because increasing the variety of foods in your nutrition strategy means you'll be more likely to keep eating frequently. Along with water, drinking a bottle of sports drink during the course of each hour will add about another 100 calories.

More: 5 Pre-Race Nutrition Mistakes to Avoid

The long-course triathlete's plan boils down to this: Make sure you eat as large a breakfast as you can handle, then try to consume about 150 calories as soon as possible after you exit the water. Following that, settle into a normal feeding schedule of 100 to 150 food calories every 20 minutes. Combined with the sports drink, you'll be consuming about 400 to 550 calories per hour, which is about the maximum most people can handle.

It's not complicated, but inserting that carbohydrate-rich feeding before the bike is critical. It fills an important gap in the nutrition strategies of many athletes by replenishing some of the energy burned during the swim. This will lessen the caloric deficit most of your competition will be struggling with.

More: How Much Fuel You Need During Your Ride

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Nick White is a pro coach for Carmichael Training Systems, Inc. who races Ironman-distance triathlons and guides first-timers and experienced triathletes to their race-day goals. For more info about CTS or to sign up for our free newsletters, visit

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