Fuel for success
Nutrition is the fourth discipline of Ironman racing. The key lies in preparation and knowing that everything in moderation is alright, says top pro racer and oncologist Lucy Gossage
You balance your job as a doctor with elite-level racing. How do you avoid living on cafeteria chips and the vending machine?
When I’m training hard around my job as an oncologist, it’s essential that I take the time to prepare healthy and energising food, particularly on work days. Otherwise my lunch would be a panini and a packet of crisps, and that definitely isn’t the food of champions!
What do your daily meals look like when training? Breakfast-wise, I’ll always have toast and peanut butter before I train. Then on work days, I’ll often take overnight oats (oats, chia seeds, protein powder, milk and berries) to wolf down when I get to work. Generally, I’ll make my lunch for work when I’m prepping dinner. It takes just 3mins to make an enormous superfood salad with, for example, chicken, spinach, tomatoes, broccoli, goat’s cheese, seeds, olives, avocado and a bread roll.
Break down how you fuel your long training rides.
I don’t tend to fuel my long rides the same way as I fuel my races. In training, I much prefer to use ‘proper food’ whereas in an Ironman I’ll use a mix of chocolate, energy drink and gels. If I’m riding hard in training, I’d generally consume around 250-300 kcal an hour, perhaps starting 90mins in if I’ve had a good breakfast. Breakfast on a big ride day is often eggs, avocado and spinach on toast. If I’m not getting a proper lunch, I like to eat something substantial before I leave.
Do you have a particular fuelling strategy that you follow when riding?
I’ll often stop at a petrol station for 10mins for a flapjack and coffee around 3hrs in, as much for a mental break as for a physical break. But honestly, if I’m just riding, I’ll eat whatever I fancy and that might include a bagel with peanut butter, some dried fruit, a banana, a chocolate bar and/or some kind of energy bar. I’m also partial to a Magnum in the summer! I drink to thirst rather than worrying too much about how much I’m drinking per hour.
And how do you recover from the hours in the saddle? Well, I don’t think there’s anything wrong with a pizza, or steak and chips, though I’d always make sure I have some veg, too. I do think there’s a tendency for some athletes to under-fuel after big training days. In my book, it’s really important to make sure you refuel adequately, particularly if you’re planning on training hard again the following day.
What are the key nutrition lessons you’ve learnt?
I think the biggest realisation is just how much you need to eat to train and race well. Dieting as an athlete is the worst thing you can do. So I’m strict about making sure I fuel well, particularly before and after big sessions. When I’m in full training, I’d probably average over 4,500kcals a day, and I’m only little! My second bit of advice is that everything in moderation is okay. Don’t cut anything out – if you want a chocolate bar or ice cream or bit of cake, then have it. But set your life up so that it’s easier to eat healthily than to eat unhealthily. On workdays, spending 10mins the night before prepping food for the next day will pay dividends come race day.