In training, we rely on ourselves to carry nutrition and hydration.  While there are often opportunities to collect water or stop for supplies during a long ride or run, all planning and preparation still falls on us.

Races are different.  Sports nutrition is often available on the course.  It can make sense to use this entirely or to complement what you carry. Below are key considerations when deciding whether to use race-provided nutrition.

The main advantage of using race nutrition is that you don’t have to carry it.  This is especially helpful if you want to go fast and light, or if the event is long and you’ll need multiple refills.  Carrying less can mean more comfort, better aerodynamics, and less weight.

However, this benefit comes with risks.  Relying on nutrition prepared by someone else introduces several potential issues:

When deciding, think about overall performance.  Will carrying a bit more help you fuel better and finish faster?

This is a great option for shorter races where you can easily follow the same nutrition plan you’ve used in training.  It works especially well for bike races, where bottles are easy to carry.  It can also apply to running events with mandatory gear, where you’ll have a pack anyway.

Carrying all your own fuel is the safest choice.  If done well, it can also be the fastest, as you won’t need to stop at aid stations.

This hybrid strategy means you're not relying entirely on yourself or the race.  One common approach is to carry all your carbs and salt, then use the aid stations just for water.  Because almost all races provide water, this is a reliable and flexible option.

This strategy is especially effective for longer races.  It lets you stay light while still maintaining control over your fueling.  For example, use concentrated bottles of Speed Nectar and refill a separate bottle with water.  Alternatively, carry soft flasks with carbs and sugar for a Speed Nectar mix, then add water at the aid station.

We recommend this approach for most athletes and most races.

This is the lightest strategy and can work well for short races or those where minimal weight is critical - such as uphill events or short, high-intensity efforts.

However, there is always a compromise. You’ll need to weigh the benefits of carrying less against the risks of less-than-optimal fueling.

If you choose this strategy, learn what will be available on course and practice with it in training.  This might include a specific sponsor’s nutrition range or something simple like cola.

Stick to best-practice fueling principles when making race decisions. There are times when compromise is worthwhile, but be pragmatic. Weigh the benefits and risks carefully before settling on a strategy.