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Hell yeah nutrition is a skill.
You have to practice what you eat whilst racing.
You have to fuel yourself sufficiently for the task ahead.
You have to be thoroughly hydrated.

The posts below will be links to well documented websites, and blogs on experiences related to nutrition and racing.
Nutrition is often hotly debated, but remember can be very individual, what works well for someone may not work well for you.

Weetbix Date + Walnut loaf/slice

posted Jul 24, 2017, 2:05 AM by Guy O'Neill


  • 90 g butter chopped
  • 4 Weet-Bix crushed
  • 1 cup dates chopped
  • 1 cup caster sugar
  • 1 tsp bicarbonate of soda
  • 1 cup boiling water
  • 1 egg lightly beaten
  • 1 cup self-raising flour
  • 1/2 cup walnuts chopped
Acceptable additions; honey / choc chips / sub brown sugar instead of white
Make your own caster sugar by putting your sugar into a blender/chopper
  • STEP 1Grease an 18 x 28 cm pan. Line base with cooking paper.
  • STEP 2Place butter, Weet-Bix, dates, sugar, bicarb soda and water in a bowl.
  • STEP 3Mix until well combined. Allow to cool.
  • STEP 4Stir in egg, flour and walnuts. Pour into prepared pan. Smooth over top with a knife.
  • STEP 5Cook at 180C, for 25-30 minutes, or until cooked when tested. Cool slice in pan.
  • STEP 6Remove from pan and cut into slices. Serve dusted with icing sugar.

Protein Pancakes

posted Jan 22, 2016, 9:21 PM by Guy O'Neill   [ updated Jan 22, 2016, 9:23 PM ]

(serves 1)

-       olive oil spray

-       5 egg whites (try 2 eggs + 1 3/4 cup milk)

-       40g quick oats

-       1 scoop vanilla protein powder

-       1 tbs frozen berries

Combine all ingredients (except berries) in a bowl and mix together. Spray frying pan with olive oil.

Heat frying pan. Pour or scoop batter on to the pan, using about ¼ cup for each pancake.

Top with berries and low fat natural yoghurt.

Race Day Food

posted Apr 15, 2015, 1:31 PM by Guy O'Neill   [ updated Apr 10, 2016, 1:44 PM ]

Authorities advise aiming for 900-1200kj per hour on 8+hr races
Water intake 250-500ml per hour
I find it challenging to consume that many calories and always have plenty of food left over.
So now I aim for approx 700kj per hour intake.
The table below depicts food I can carry in the pack easily. I will often sneak a treat meal into a transition box if available, such as a weetbix/museli cereal and peaches.

8hr = 5,600kj + 4l
12hr = 8,400kj + 6l
24hr = 16,800kj + 12l

Fluid intake
Back back can carry 3l water= up to 6hrs
Bike bottle 700ml; mix Infinit in bottle for bike and kayak sections
Couple of treat drinks at transitions, eg Sustagen or juice, something that doesn't need refrigeration.

Race Day Nutrition Calculator

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