COMPETITION NUTRITION STRATEGY

When it comes to eating and drinking in an Ironman, as with all endurance competitions, it's all about finding a balance between providing your body with enough energy and what your body can tolerate from an intake perspective.

If you consume too little, you risk performance. Eating too much or the wrong products can cause stomach problems as your intestines cannot process the food, especially during competitions. As a general rule, Ironman athletes should aim to consume 60 to 120 grams of carbohydrates per hour during Ironman competitions, with athletes typically able to consume more carbohydrates and fluids during the cycling and less during the running.

You also need to consider fluid needs as part of your overall nutrition strategy. During an Ironman, you lose fluids through sweat, breathing, oxidation of your food, and the excretion of bodily waste. Even a small percentage loss of body fluid can affect both performance and overall health. If you are competing in an Ironman, you should start the event well hydrated and aim to replace most of the fluid and some of the electrolytes (mainly sodium) over time.

The rate at which you sweat varies greatly from person to person and depending on your exertion - but temperature and humidity also play a big role. The hotter and more humid it is, the more fluids you need to replace. Your goal in an Ironman should be to drink when you're thirsty, but you should also pay attention to your sweat rate. You should try to replace most of what you sweat out.

BEFORE SWIMMING

Consume 1 x Energy Gel with 120 ml of water 15 minutes before you start swimming. The purpose is to replenish your glycogen and fluids and pre-load your swim with fuel and fluids. It is important to practice this in training and be aware of the possibility of rebound hypoglycemia (low blood sugar).

TRANSITION 1 [T1]

Consume 1 x Energy Gel - with or without caffeine. Caffeine sensitivity varies greatly from athlete to athlete, so this should be tested during training. Our caffeine gels contain 50-100 mg of caffeine per gel.

BIKE

Consume 70 to 120 grams of carbohydrates per hour through a combination of drink mixes, energy gels, and energy bars (since all solid foods are associated with a higher risk of gastrointestinal problems than gels and drink mixes).

It's important to also consider your hydration needs on the bike, which largely depends on individual sweat rates and weather conditions. First, calculate your total energy needs based on the number of hours you will spend on the bike. For example, an elite triathlete may need 360 grams of total carbohydrates on the bike, while a strong age group competitor may need 450 grams.

A third consideration is functionality. Water is usually available on the route, but products containing carbohydrates are not. Many Ironman veterans fill two 750ml bottles each with 2-3 sachets of Neversecond C90 High Carb Mix / Amacx Turbo Drink / Santa Madre Unusual Fuel / 6d Energy Drink / 226ers High Fructose Drink / Maurten Drink Mix 320 and use a third bottle exclusively for water.

This way they have 360 to 540g of carbohydrates already pre-mixed. This strategy reduces the number of gels you need to carry and simplifies your overall on-bike intake. You can also replace the C90 High Carb Mix / Amacx Turbo Drink / Santa Madre Unusual Fuel with several scoops of Neversecond C30 Sports Drink / Amacx Energy Drink / Santa Madre Carbofuel / 6d Isotonic Sports Drink / 226ers Energy Drink / Maurten Drink Mix 160.

La Primafit products

  • Isotonic sports drink mix
  • Energy gel
  • Energy bars

TRANSITION 2 [T2]

Consume 1 x Energy Gel - with or without caffeine. Caffeine sensitivity varies greatly from athlete to athlete, so this should be tested during training. Our caffeine gels contain 50-100 mg of caffeine per gel.

RUNNING

Consume 45 to 90 grams of carbohydrates per hour with energy gels and water. To make taking the gel as efficient and easy as possible, we recommend using a so-called "Softflask" that can hold multiple energy gels.

La Primafit products

  • Energy gel

AFTER THE COMPETITION

  • 6d Cherry Juice
  • 15 – 30 minutes later: Recovery Drink