Energy Gels for Triathlon: Fuelling Olympic, 70.3 and Ironman

Q: How many gels do I need for a 70.3?

A common approach is about one high-carb gel (60-65 g carbs) per hour on the bike plus one standard energy gel every 30-45 minutes on the run, adjusted to what you have practised in training.

Short answer: in triathlon, do most of your fuelling on the bike, where your stomach copes best, and top up on the run. For an Olympic distance, one or two gels is usually enough. For 70.3 and Ironman, aim for 60–90 g of carbs per hour on the bike and 30–60 g per hour on the run, if you've practised it. Nothing during the swim.

Fuelling by race distance

Distance	On the bike	On the run	With Lecka, for example
Sprint (about 1–1.5 h)	Usually water only	Optional gel	One Energy Gel if needed
Olympic (about 2–3 h)	30–60 g per hour	Gel if needed	1–2 Energy Gels on the bike, 1 on the run
70.3 (about 4–7 h)	60–90 g per hour	30–60 g per hour	1 Ultra Gel per hour on the bike, Energy Gels every 30–45 min on the run
Ironman (about 9–16 h)	60–90 g per hour	30–60 g per hour	Ultra Gels and a bar early on the bike; Energy Gels on the run, Coffee Cacao late

These are common starting ranges from sports nutrition guidance; the upper end only works if you've trained your gut. See how many carbs per hour you need or build a plan with the Lecka race planner.

Practical tips for race day

Before the swim: a gel 10–15 minutes before the start tops you up without filling your stomach.
First minutes on the bike: let your heart rate settle, then start eating. The bike is where you bank most of your fuel.
Use the resealable pouch: an Ultra Gel taped to the top tube or in a bento box can be sipped every 15–20 minutes.
Back off solid food in the last 30–45 minutes of the bike so your stomach is settled for the run.
On the run: switch to smaller Energy Gels and take them at aid stations with water.
Caffeine late: many athletes save a caffeinated gel such as Coffee Cacao (80 mg) for the second half of the run.

Sodium in long triathlons

Over 5+ hours, often in heat, sodium matters. Each Lecka Ultra Gel carries 410–450 mg and each Energy Gel 90–120 mg, covering part of the 300–600 mg per hour many athletes take in long events. Heavy or salty sweaters will need extra electrolytes.

Frequently asked questions

How many gels do I need for a 70.3?

It depends on your pace and plan, but a common approach is about one Ultra Gel (60–65 g carbs) per hour on the bike plus one Energy Gel every 30–45 minutes on the run, adjusted to what you've practised in training.

Should I fuel during the swim?

No. Take a gel 10–15 minutes before the start instead and begin eating once you're settled on the bike.

Why eat more on the bike than on the run?

Your gut is jostled less on the bike, so you can absorb more carbohydrate there. Arriving at the run well fuelled is easier than catching up while running.