Tackle the Tropics: Cairns Full and Half Distance Nutrition Guide
It’s early morning, Sunday, June 15. The first rays light up the big swim buoys. If you're swimming 3.8km may as well do it at the world’s best beach, Palm Cove 2025. You take your place at the swim start, fuelled by nerves, excitement, and the simple thrill of tackling the tropics, one stroke at a time. Whether you’ve got your nutrition game locked down or you’re still figuring it out, we’re here to make sure you’re fuelled from your first stroke to your final stride on June 15.
Race Start
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Half: 6:35 AM
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Full: 7:40 AM
2 Hours Before
Fuel → Have your main pre-race meal around 2 hours before the race start to boost blood sugar levels but allow time for digestion. Remember this should be low in fibre, have some simple carbohydrates and protein. This could look like;
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Bagel with cottage cheese and maple syrup
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Nutella on toast OR
Hydration → Sip on 500-750ml of an electrolyte drink such as UnTapped Mapleaid Hydration the hour leading up to the swim to ensure optimal hydration.
20 mins Before the Race:
Have a gel, 3x small chews, or a stroopwafel around 6.15am if you’re doing the half or 7:20am if you’re a 226er. It takes about 20 minutes for carbohydrates to hit your bloodstream, so timing it right means you'll get that energy boost right as the race begins.
During the Race:
Aim for 60-120grams of carbs per hour to keep your energy up. If you're new to this, start closer to 60g. This can be achieved through a combination of energy gels, bars, and carb-rich drinks.
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Energy gels have 20-50g of carbs, so check the nutrition label.
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Consider using a caffeinated gel in the final stretch of the race for an extra kick, but only if you know caffeine sits well with you.
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Don’t forget to hydrate, whether it's your own fluids or Precision Fuel & Hydration PH 1000 Electrolyte Tablets from the on course aid stations. If carrying your own I would recommend Precision Fuel & Hydration Drink Bottle 1 Litre to maximise hydration stores on the bike.
Need help choosing your energy and hydration? Keep it simple with our Full Distance Triathlon Nutrition Bundle.
Aid Stations →You'll find aid stations around every 11km on the bike and every 1-3km on the run.
Serious trash talk → Toss your bottles, gel wrappers, and other bits only in the designated litter zones near aid stations. 5 minute tittering penalties are not impressing and neither is upsetting mother nature.
Each aid station offers:
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Electrolyte hydration with Precision Fuel & Hydration PH 1000 Electrolyte Tablets
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Cola
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Fruit, Cookies, Lollies, Pretzels, sunscreen, toilets and ice
Read more about full and half distance triathlon on-course nutrition for 2025 here.
After the Race:
Try to eat something with both protein and carbs as soon as you can after finishing. This helps start the recovery process.
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The ideal amount of protein and carbs can vary based on gender and body size. See the guidelines below for gender recommendations.
Males
1 scoop of Switch Nutrition- Protein Switch
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1 cup low-fat Greek yogurt
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1 banana
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1/2 cup oats
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1/3 cup granola
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4 pitted dates
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1 tbsp peanut butter
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1-1.5 cups coconut water
[ 740 Cal. 37g Pro. 14g Fat. 113-118g Carbs]
Females
Burger and chips
100g extra lean beef patty
+ 1 wholegrain burger bun
+ 1 slice light cheddar cheese
+ Lettuce, tomato, pickles, mustard
+ 1 cup of potato chips
+ 100g low-fat Greek yogurt
[ 600 Cal. 42g Pro. 16g Fat. 69g Carbs]
Read more about post exercise nutrition here.
Race Day: What to Wear for Comfort
Hat→ Aid Station Fractel Running Hat
Socks→ 2XU Crew Socks 3 Pack
Sunglasses→ Oakley Sutro Lite
Race Belt→ 2XU Nutrition Race Belt OR Nerd Belt NB400/NB1100
Flask→ Aid StationTextured Soft Flask (500ml)
Watch→ COROS Pace 3 GPS Sport Watch
Cooling headband → Omius Cooling Headband
Anti-chafe cream → Body Glide Original Balm
You can check out our full range of Triathlon Essentials here.
Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition
