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How to Fuel for a Duathlon

author image Julie Williams
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.
How to Fuel for a Duathlon
The distance of duathlons vary, but can be about 21 miles total. Photo Credit: David De Lossy/Digital Vision/Getty Images

A duathlon is a race that consists of a running section followed by a biking section and finishes off with a running section. If you are training for a duathlon, you should be eating three balanced meals every day, along with some snacks in between. Continuing this good habit, in addition to adding new snacks and better hydration habits, will help you to stay fueled and ready for race day. Since you can lose more than a quart of water per hour of exercise, staying hydrated during any race is an important consideration. Start the fueling program two nights before race day to keep up your energy.

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Step 1

Eat a meal focused on carbs, fiber and lean protein two nights before the race. Do not eat fatty, sugary or high-calorie foods. Think salad, pasta, bread, brown rice, grilled chicken or fish, eggs and tofu. Drink 20 ounces of water. Repeat the same type of meal for your dinner the night before race day, but eat slightly less. Try to eat dinner 12 hours prior to the start of the race.

Step 2

Eat a small snack one hour before going to bed two nights before the race and the night before race day. Choose protein, such as dairy or nuts. Drink eight ounces of water with the snack.

Step 3

Consume a large breakfast and lunch one day before the race. Eat the same type of foods as you did for dinner the night before.

Step 4

Snack all day on the day before the race. Eat a mid-morning snack and a snack before lunch. Drink 20 ounces of water with the snack. Repeat the snacking with a mid-afternoon snack and a snack before dinner. Drink another 20 ounces of water with each snack.

Step 5

Eat breakfast one to three hours prior to the race. Focus on protein and carbs, such as oatmeal, bagels, eggs, granola, bananas or peanut butter. Drink 16 ounces of water before the race, preferably with breakfast.

Step 6

Drink an 8-ounce electrolyte beverage 15 minutes before the start of the race. Drink a 5-ounce sports beverage every 15 minutes during the race or as you feel comfortable. Remember that it's vitally important to your performance to stay hydrated during the race.

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