Simon Ward, The High Performance Human Triathlon Podcast

Is it OK to eat a cheese and pickle sandwich to fuel my Ironman? * Race day nutrition with Dina Griffin

July 7, 2021

One of the questions that I get asked most by triathletes is, “What do I eat on race day?” However, if you only start to think about your nutrition on race day then you may be missing a trick. It might be a better option to think about race week nutrition.

In this week's podcast, sports dietitian Dina Griffin takes us through the 7 days leading up to a long-distance triathlon (140.6 miles). If you race shorter events we haven’t forgotten about you. We cover everything from sprint to Ironman and we also touch on long-distance events from swimming to ultra-marathon and cycle sportive. Whatever your A race is, you'll find the information contained in this podcast unmissable as we discuss:

  • What changes to make in race week, and when?
  • Is carbo-loading relevant or necessary?
  • What to eat the day before your race
  • Race week hydration strategies
  • Does cutting out caffeine really give you a bigger boost on race day?
  • How to reduce the potential for GI issues on race day 
  • Should you choose solids, gels, or drinks to fuel your race?
  • Do drinks containing protein really help?
  • Can you eat real food during your Ironman?
  • Nutrition strategies if you're travelling to an event
  • Post-race nutrition and how to speed up your recovery

To find out more about Dina Griffin, please visit her website

You can also find Dina on:

Instagram -

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To receive a monthly newsletter from Dina own the specific topic of nutrition for peri-menopausal nutrition please CLICK HERE

Dina also has a new programme - The Nourish Circle - starting in the Autumn. This is for Women 35+ to connect, redefine, and unleash their vitality by modifying nutrition and recovery.

You can get on the list for the next course and find more details HERE 

Book recommendation

Dina is currently reading this book

Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy - by Hermann Pontzer

She also recommended:

Tiny Habits - BJ Fogg - The small changes that change everything

Here's a link to listen to the previous podcast with Simon and Dina on Female specific nutrition

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Visit Simon's website for more information about his coaching programmes.  Links to all of Simon's social media channels can be found here.  For any questions please email

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