Lucy Charles on her way to victory at Challenge Roth 2019. Photo: Roth

How Lucy Charles-Barclay fuels her races

A month ago Lucy Charles-Barclay stormed round Challenge Roth to win convincingly. Here, in her own words, is how she fuels her long-distance events


The night before a long-distance race such as Challenge Roth (which she won convincingly in 2019)  it's all about fairly plain carbs, keeping it simple with pasta and cutting the fibre out. On the morning of a race, I'll have a cup of tea, porridge and a little toast to get some carbs in. It's also what I'm used to training and racing on.

I'll always drink a bottle of electrolyte drink before the race start, and sometimes take an energy gel as well, and always up to a full can of Red Bull for focus and a caffeine hit.

The race

During the race I aim to consume 60-70g of carbohydrates an hour, usually in the form of energy bars and energy drinks, but this will depend a little on the official race nutrition sponsor. I aim to drink 3-4 bottles of an electrolyte drink over the 180km long-distance bike leg to keep my hydration topped up, and for the first 3hrs of the bike I eat solid carbs such as energy bars – but I also do like a Snickers bar!

Out on the marathon run course and I'm still trying to maintain the 60/70g carb intake per hour through a Red Bull water mix drink and energy gels, with my electrolyte levels being topped up with isotonic drinks.


Immediately post-race I'm usually in anti-doping so it's just water but, once this formality is cleared, I will often have a protein shake, at least one can of Red Bull, and pizza is my favourite post-race reward.


Lucy Charles-Barclay on triathlon nutrition

Lucy Charles-Barclay's top 5 tips for race-day

Lucy Charles-Barclay shares her Ironman training secrets

Ironman training: 14 tips for getting fitter, faster and stronger


Daily deals from top retailers

We'd love you to add a comment! Please login or take half a minute to register as a free member

Back to the top