Nutrition
Triathlon Transition Fuel Timing
Triathlon transition fuel timing schedules bike and T2 fuel across disciplines—scaled to race distance and rehearsed in brick sessions, not improvised on course.
Triathlon transition fuel timing places calories at T1 and T2—sip on the bike, gel in pocket for mount, optional cola or block in T2 before the run when total time exceeds sprint distance. Sprint races may need only pre-race breakfast; Ironman plans mirror long-course carb-per-hour rules.
Practice flying mounts with nutrition.
Common questions
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Should you eat in T2 before the run?
Olympic and longer events often use a gel or chews in T2 if the bike did not meet carb targets; sprints usually rely on pre-race fuel only. Practice to avoid choking while running.
Related terms
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