ALI BROWNLEE’S IRONMAN 70.3 FUELLING ADVICE

The multiple 70.3 winner’s nutrition plan

01

I get most of my calories on the bike through energy gels; I put eight OTE gels in my aero drinks bottle and mix with a bit of water and sip it every 15mins.

02

I’ll have some cut up OTE Duo energy bars in the container on the top tube and some extra energy gels for an emergency. I can only eat the solid fuel if there’s a decent downhill on the course so I can chew.

03

I’ll have OTE energy drink in the frontmounted water bottle and one behind my saddle. If it’s not too warm, I’ll pick up a bottle of water from the aid stations to fill the front reservoir, which would give me 2L in total.

04

Going onto the run, I’ll have an OTE caffeine gel and put another in my pocket. I’ll also pick a few gels up from aid stations to try have one every 15-20mins along with some water.