IM FUEL MASTER CLASS

OPTIMUM IRON-DISTANCE TRAINING AND RACING STEMS FROM A HEALTHY, ENERGY-PROVIDING NUTRITION STRATEGY. READ ON TO FEED YOUR NEED FOR SPEED…

Conquering – scrub that, completing – an irondistance triathlon takes dedication, consistent training, a realistic recovery strategy and calories. Plenty of them. How many calories do you burn during an Ironman? The short answer’s a lot. The longer answer’s based on factors like bodyweight, metabolism, exercise economy… but we’re talking anywhere from 7,500cals for a lightweight female finishing in 12hrs to 11,000cals for a heavier male finishing in the same time.

Then you have your fuelling intake during training itself. No wonder fuelling’s regarded as the fourth discipline (okay, fifth if you throw in both transitions).

Thankfully, the core solution to the Ironmanfuelling conundrum is simple: manage the basics and don’t complicate things. This means a hearty mix of intensity-fuelling carbohydrates, musclerepairing proteins and health-raising good fats, plus antioxidants from colourful fruit and veg. Avoid processed foods, go organic where possible and consume a daily stream of water.

From that foundation, you can tweak to suit your general needs. If, for instance, it’s winter training in the UK, all the evidence points to topping up with a vitamin-D supplement.

In short, it’s simple. But being marginal gainers, it’s never that simple with even the best making mistakes. Take six-time Ironman Hawaii champion Dave Scott, whose 20-fig-a-race experiment left him in gastro-distress or his low-fat, high-carb diet (so much so, he rinsed cottage cheese to lower fat content further) that left him lethargic and feeling like he’d poisoned his body.

Nailing your Ironman nutrition takes practice. It’s also a never-ending quest as what works one race might not work the next. That’s because changeable factors like heat, humidity and topography of race courses all influence the stress on your body that then affects nutritional uptake. But these 10 expert tips will provide a strong foundation…