ASK THE DON
What do you eat and drink before, during and after an Ironman? And how often during a race? Also, what does a typical day’s menu look like for you?
Oh, man… Race-day nutrition is a tricky one, Kerry, because everyone is so, so different when it comes to fuelling and hydrating. Some will get their energy from pure fluids, others will opt for a mixture of gels and fluids, or fluids and solids, and some people will consume all of the above! Sounds simple, right?
Basically, you need to fuel your body with water and electrolytes for the whole race. It’s hard, though – I would almost say it’s the fourth discipline.
PUT IT TO THE TEST
When preparing for an Ironman, the first thing I do is take sweat and metabolism tests. I would 100% recommend doing the same – you can either go to a lab or buy simple kits online. I also use a nutritionist to help me pick products that will best suit the Ironman I’m racing, and the specific environment. Come race day, I always take the same tried-and-tested products that I’ve used in training.
GET YOUR BODY READY
I always start fuelling in the week leading up to a race. I eat well and clean – lots of fish, white rice and good oils – and make sure I’m fully hydrated (although I will have the odd coffee!). My race day starts at least three hours before the actual race. I’ll have two white bagels with jam, and an espresso while sipping on water. I always carry an energy bar with me, just in case I need a small bite of something solid in the last 90mins before the start. Then, about 30mins before the race and just before my warm-up, I take a PowerBar gel and my pre-race tablets from First Endurance, while sipping on a low-calorie electrolyte drink.
GET OFF TO A FLYING START
Before the gun goes off, you need to make
sure you’re fully hydrated and that your muscles are fully fuelled – that’s a no-brainer. For the first four hours of the race, I try to do 1.3-1.5g of carbs per kg of body weight per hour; then I drop down to 1g of carbs per kg of body weight per hour. That’s what works for me… most of the time!
BOTTLING IT UP
Once I’m out of the swim and onto the bike, I have three bottles, each containing 200-240 calories and a high electrolyte concentration, plus 10 gels – this is for the whole bike ride. I try to have one bottle and two gels per hour, topping up with water from the aid stations. At the pro special needs station, about 90km into the bike ride, I grab two more of my bottles, but I still drink water from the aid stations.
THE FINAL PUSH
During the run stage, I have two gels and an electrolyte mix at each pro special needs station, as well as water from the aid stations. And when the going gets tough in the last 10km, I have Coca-Cola – that’s the only time I have caffeine on race day, except in my pre-race tablets.
POST-RACE
After an Ironman, I get hungry big-time, so I eat a lot! I try to have a protein shake within 45mins of finishing – along with a glass of red wine in the evening to help me relax!
STICK WITH WHAT WORKS
Some products will work for you, others won’t, so it’s best to try a few things out in training – especially during longer brick sessions and harder runs. It’s always best to take in the calories during the training itself and not while you’re recovering.
With the introduction of bento boxes, I see more and more triathletes – age-groupers and pros – using energy blocks of some sort, as well as gels and liquids. Some even put a Mars bar in pro special needs, just to mix it up a bit. If it works, it works, and the aforementioned fuelling routine works for me when I’m doing Ironmans – although we do alter it for the more humid races.
HAVE FAITH IN YOUR PREP
I hope all of this helps, Kerry. Good luck with your Ironman, and remember – piss-poor preparation equals piss-poor performance. So stick to your plan and have faith in your preparation!
Need some advice from The Don? Send an email to askthedon@220triathlon.com