TIU Tri: Race Day Tips & Nutrition with Jenny Fletcher


The countdown is on! There are just 17 days left until the Oceanside Ironman 70.3 triathlon and this is about the time when I start to feel the anxiety of race day approaching. This race is a 1.2 mile swim, 56 mile bike ride and a 13.1 mile run…Whoa!

I’ve been following a strict training schedule (only missing a few sessions) and staying focused on proper nutrition, but as a rookie to a 70.3 Ironman there’s a lot I don’t know, and a lot I’ve learned along the way during training. I’m sure race day will consist of…even more learning :) Without a doubt, I’m up for the challenge!

Pro-Triathlete Jenny Fletcher

My New Year’s resolution was to complete an Ironman 70.3, and with that commitment I had just 10 weeks to train! While I’ve done plenty of sprint and international distance triathlons and one marathon, I have never competed in a race of this distance. There were so many questions running through my mind!

That’s why I reached out to professional triathlete, fellow Oakley athlete and Branson Ironman 70.3 winner Jenny Fletcher. She came over to sit down and chat triathlon, sharing tons of great advice, so all of us #TIUtri gals can feel confident on race day.

In this video Jenny shares her own triathlon story, along with nutrition tips for race day, how to mentally focus, easing the transition from bike to run, finding your rhythm in each section of the race and more!

One of the most important tips Jenny talks about is the importance of nutrition. Success in triathlon depends on several factors and proper nutrition is imperative when training for any race. If you’re on the Tone It Up Nutrition Plan you are fueling your body with all the delicious nutrients it needs to power through training and stay strong on race day!

It’s also important to practice your race day nutrition during your long training sessions. Never try something new on race day! Choose healthy sources to refuel, ones with carbohydrates and calories that will digest easily and quickly, such as bananas and all-
natural sports drinks and gels. Find something that works with your stomach. I like Honey Stinger Organic Energy Gels and coconut water for electrolytes, hydration and refueling.

Bananas are also a good choice. Since they’re tough to chew while on the bike or while running, you can mash them up, add a little cinnamon and save them in a ziplock baggie on your bike.

On race day your body is in continual motion, so you want to refuel constantly, and the best time is during your bike ride. You will have just finished a long swim, so it will be time to refuel and rehydrate. If you get behind on this, it can affect the rest of your race.

Everyone’s needs are different and unique, but as a general rule you should be consuming a liquid every 15 minutes (water and/or hydration electrolyte drinks such as coconut water or all-natural sports drink) and calories from a gel or a banana every 30 minutes.

Thank you Jenny for coming by to tri chat and have some laughs. It was truly great to see you and you’re an inspiration to many! Jenny will be racing at the Oceanside 70.3 too, so make sure you say hi and cheer her on :).  Follow Jenny on Instagram & Twitter!

I love seeing all of your #TIUtri check-ins! It’s exciting to see many of you signing up for your first triathlon! It’s also very inspiring to see some of you taking on the challenge of a longer distance race and setting a new personal goal! I can’t wait to see some of you out there in Oceanside on race day. Make sure you say hi so we can cheer each other on!

Kat will be at the finish line with celebratory champagne too! Keep checking in with training and race day photos!


Many of you asked about favorite gear for training and race day. Here’s a video I filmed before the Nautica Malibu Triathlon with a few must-have items and some tips I’ve learned along the way! Below you will also find a race day checklist to ensure you don’t forget any essentials! If you are looking for a sprint or intermediate training guide, I created one for you here!

More info on some of my fave products ~

Speedo Vanquisher Goggles ~ These are my favorite because they’re low profile and fit easily around your eyes. They also have anti-fog and UV protection!

Zoot SWIMfit Silicone Cap ~ I like silicone caps because they’re thicker and slightly less elastic than latex. This means they’re more durable. They’re also designed to hold in longer hair ;) Speedo also has some fun designs if you’re feeling frisky!

Oakley swimwear ~ Super comfortable and stylish for training and race day!

Zoot Prophet ~ Triathlon wetsuits help you stay insulated and make you more buoyant during your swim. This one is easy to get on and off, uses flexible paneling in the shoulders and back, giving you maximum shoulder range-of-motion without breathing restriction. It’s one of the most buoyant suits I’ve worn, allowing me to focus on the stroke rather than staying balanced in the water. Some other great and reliable brands are Blue Seventy, Aqua, Xterra, DeSoto & 2XU.

Road Bike ~ When you’re ready to upgrade for your race, road bikes are the way to go. They’re lightweight with slick tires to give you speed and agility. Look for clipless pedals and shoes to give you more power throughout your entire pedal stroke. TIP: Choose a shoe with velcro for a speedier transition! For the Ironman 70.3 I’m riding a Jamis Xenith T triathlon bike. There are plenty of options out there with several different price points. Find what works best for you!

Trek Helmet ~ Safety first!! Never, EVER go on a road bike without a helmet. There are so many options. For road biking, find one that’s light weight, has generous ventilation and an aerodynamic design. This reduces drag to ensure you keep your speed.

Asics GEL-Kayano & Zoot Ultra Tempo 5.0 ~ To find the perfect running shoe, I suggest going to a local running shop to get properly fitted. A professional will measure your feet, determine your arch shape and if you pronate or supinate. From there they will find the perfect shoe for you!! Asics Kayanos have been both mine and Kat’s go-to running shoe for years. Zoot also makes a great triathlon specific race day shoe that’s lightweight and laceless so you save time in transition.

Zoot Trisuit & Zoot Jersey ~ I prefer triathlon specific race day and training gear because it’s designed to work well for all 3 stages of the race. They dry quickly and wick away moisture. Many also have UV protection and the shorts have thinner pads to give you more comfort for the running stage! It’s also more breathable, flexible and there’s room in the tops for easy access to your gels :).

Oakley Compression Capris – I LOVE training in compression capris. They add extra support, reduce muscle fatigue, have ventilation and reduce post exercise muscle soreness. Oakley has some pretty cool fashionable designs too!

Oakley MissConducts & TwentySix.2 sunglasses ~ It’s important to protect your eyes! These are my current favorite Oakley sunglasses. They’re stylish, come in a variety of great colors and they’re functional for both cycling and running. I love the no slip nose pad so you won’t have to worry about adjusting your sunglasses during the race.

Trigger Point Foam Roller ~ This is the perfect travel friendly foam roller.

As promised right click HERE and select “save as…” to download your Race Day Checklist!

Wishing you all the best on race day!!





  1. Breanne Sheree Lewis says:

    Thanks for this post Karena!! I am competing in my first sprint triathlon in June and I’m SO pumped/scared/beyond excited about it! My Tone It Up Nutrition plan is a huge help, now I just have to get past the jitters/nerves about transitions and fueling.. these posts help a ton and give such great pointers, I know I’ll be ready to rock it in June! Thanks again! <3

  2. Alison says:

    Wow, thank you SO much for this interview. I, too, had pulmonary emboli, but my episode happened when I was training for a half marathon. Jenny’s story really resonated with me and I find her dedication to fitness so inspiring! Thank you again for this great article.

  3. Aubrie Fennecken says:

    I love your race day checklist, Karena!! So smart to include little things (that can cause big problems!) like your registration and USAT card!

  4. Erin says:

    Jenny’s story is fascinating. I have read that athletes are more susceptible to DVT’s when taking long car/plane trips than non athletes… mostly because the majority of athletes have slower resting heart rates coupled with the susceptibility of becoming dehydrated on long trips. Thank you for this post. Very informative!

  5. Анна says:

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