I/2 Ironman Fueling and Preparation

Here is some information for you 1/2 Ironman athletes that are wondering how to fuel for a 1/2 Ironman and some suggestions for the contains of your gear bag. *Please note that you should experiment with your pre-race, during race, and post race nutrition during your training and not for the first time during an event. Also - the information on fueling may or may not work for you and I encourage you experiment with the amount of calories per hours, the type of calories, and the amount of water you hydrate with each hour. Nutrition is something that needs to be practiced and dialed in, so do not neglect this very important part of your preparation.

Competitive Ironman (athlete) Nutrition Planning
*This is some great information that can be used for other distance events such as 1/2 ironings and distance running! I have had great success with this pre-race nutrition prior to marathons, 1/2 Ironmans & marathons.

The following is a suggested guideline for reducing the likelihood of an in-race stomach “shutdown while eating prior to, during, and immediately following an Ironman-distance race for experienced athletes who are focused on fast times or race placement. If your goal is to finish the race then the pacing instructions here will be too aggressive, but the refueling suggestions may still be effective.

You may need to modify this plan to fit your body size, previous race-nutrition experience, and personal food likes and dislikes. The plan you adopt should be refined starting weeks and months ahead of your Ironman race by experimenting in workouts, especially bricks and long sessions, in C-priority races, and, finally, in B-priority races. Don'’t do anything on race day that you have not done successfully many times before.

Determine how many Calories you will take in during the race and the strategy for doing so. As points of reference, an 11- to 12-hour Ironman burns roughly 6,500 to 7,000 Calories and a 9-hour Ironman uses about 8,000 Calories. Approximately half of these Calories come from glycogen (storage form of carbohydrate) and most must be replaced during the race.
Gastric problems are a leading cause of poor performances and DNFs (did not finish) in Ironman-distance races. If your stomach shuts down during the race you either 1) went out too fast, poor pacing strategy/control, 2) ate too much solid food, 3) did not take in enough water, or 4) are becoming hyponatremic (low blood sodium level). The following is intended to prevent these occurrences.

Prior to Race Day
Reduce food intake as your training volume tapers down (late Peak and Race periods).
Eat normal” foods during this period. Do not “experiment.

Day Before Race
View the swim course at race time (from water, if possible).
Eat a large breakfast with an emphasis on moderate to low glycemic index carbohydrate (see list in Triathletes Training Bible, page 272).
Eat a large lunch when next hungry, again emphasizing moderate-low GI foods.
Have a moderately sized dinner that is normal food for you but with limited fiber intake. Moderate to low GI foods.
Stay well hydrated throughout the day.
Use extra salt on food.

Race Day Breakfast
Take in 1000-1500 Calories from moderate to low glycemic index foods 4 to 5 hours prior to the start. This should be rehearsed before bricks and long workouts and before C- and B-priority races.
For nervous stomach use liquid or semi-solid foods.
Options may include Ensure, Ultracal, or Boost (approx. 250 Cal/8-ounce can); 1 medium banana (100 Cal); bagel with 1 tablespoon nut butter (250 Cal); 1 cup unsweetened applesauce mixed with 1 ounce protein powder (200 Cal); 1 jar baby food (~100-200 Cal); 1 packet instant oatmeal (~100-200 Cal); 1 cup instant pudding (~100-300 Cal); 1 can tomato soup (200 Cal).
Example: 4 cans of Ensure, banana, bagel with nut butter (1350 Cal).
Either go back to bed after breakfast or relax with some light stretching (focus on hips, glutes, and low back).

Pre-Race
Snack but eat no more than 200 Calories/hour in the last 3 hours. Stay with liquid or semi-solid foods.
Think calming thoughts or listen to calming music, —do not stress yourself out. When apprehensions appear recall previous successes in training and racing.
1-1.5 hours before —eat something such as a sports bar and sports drink.
Eat/drink nothing in the last hour except water (prevents exercise-induced hypoglycemia early in race).
10 minutes before—take in as much sports drink as you feel comfortable with.


Race Day Triathlon Packing List
*This list is not inclusive but a starting point. Feel free to add or subtract!
swim suit
race # and Info
wetsuit
heart rate monitor
swim cap
water bottles
Fuel for the bike
goggles (and extra set of goggles)
aero drink system
ear plugs
gel flasks (or gel packets)
sun screen
electrolyte caps
towel
Advil 
PAM cooking spray
Vaseline / lubricants
race # holder
cycling shoes
cycling helmet
cycling gloves
change of clothes
bike pump
sandals
2 spare tubes
2 C02 cartridges
bike tools
running socks
running shorts
running shoes
racing singlet
running hat
sunglasses

I hope this helps! Please post a reponse if you have something to add or a suggestion!

Train Smart -

Coach Kevin