LISA NORDENS SUCCESSFUL IRONMAN NUTRITION PLAN

The two-time Olympian and top-ranked Ironman athlete shares her in-race fueling and hydration strategy to help you conquer your next Ironman.

Lisa Norden knows a thing or two about nutrition during the race. The three-time Olympian and best-placed Ironman athlete has been competing in triathlon at the highest level for more than 15 years. Over the course of her incredible career, Lisa has achieved a tremendous number of victories and podiums while being one of the most consistent performers in professional triathlon.

As she progressed from Olympic Distance to Half Ironman and now Full Ironman, Lisa has continually refined and perfected her energy and hydration to achieve peak performance. We asked Lisa to tell us how she fuels and hydrates herself for her Ironman races - in typical Lisa Norden style, which she was happy to share with us.

BEFORE SWIMMING

“I drink 1 x caffeinated energy gel C30+ with a few sips of water about 10 minutes before I start swimming. This replenishes both my hydration and glycogen levels to ensure I stay well fueled throughout the swim and into the first part of the swim.” The added sodium in the gel also helps release and retain fluids. I also respond very well to caffeine in general. It gives me a nice boost when I swim.”

INTAKE

30g carbohydrates

Refill fluids

75 mg caffeine

200 mg sodium

Neversecond products: 1 x caffeinated energy gel C30+

TRANSITION 1 [T1]

“I keep a caffeinated C30+ gel near my shoes or in my transition bag. The Neversecond caffeine gels contain 75 mg of caffeine, which is just right for me.”

INTAKE

30g carbohydrates

75 mg caffeine

200 mg sodium

Neversecond products: 1 x caffeinated energy gel C30+

CYCLING

“I have two (2) scenarios that I use – both are really effective. Option 1 uses energy gels only. Option 2 combines the C90 High Carb Mix with energy gels. It is important to control both carbohydrate and fluid intake on the bike as this is the best and easiest way to control your water intake. For option 1, I use my second bottle (two 750ml bottles on the bike) solely for water. For option 2, it is important to be aware of your diet.

It's also important to consider your sodium intake as well, especially since Ironman races last several hours. Small problems can become big problems! I'm not a heavy sodium sweater, so 400 - 600 mg of sodium per hour is fine for me.

For sweaters with higher sodium content, option 1 may be a better choice as each gel contains 200 mg of sodium. This equates to 600 mg sodium per hour based on a carbohydrate intake of 90 g/hour when using only gels where Option 2 provides 200 mg sodium per hour from C90 based on an intake of 90 g per hour."

INTAKE

420g total carbohydrate intake (90g/hour)

500 ml – 1.5 l fluid intake per hour (depending on conditions)

75 mg of caffeine every other hour

600 mg sodium intake per hour

Neversecond products (option 1)

10 x C30 Energy Gels in a 750ml bottle diluted with 150ml water

Switch between C30 energy gels and C30+ energy gels every hour

Neversecond products (option 2)

4 x C90 High Carb Drink Mix (2 servings per bottle x 2 bottles)

1 x C30 Energy Gel

1 x C30+ energy gel

TRANSITION 2 [T2]

“In this transition zone, I take another caffeinated C30+ gel.”

INTAKE

30g carbohydrates

75 mg caffeine

200 mg sodium

Neversecond products: 1 x caffeinated energy gel C30+

RUN

“This is an area where I see a lot of age group athletes lack energy, at least from what I have seen with my age group friends. Given my intake of 70g of carbohydrates per hour during the run plus whatever I eat during the run. I end up just over 70g per hour in the transition. This requires specific abdominal training to optimize as it is much harder to absorb fuel and fluids after 6 hours of racing than when starting over.

I find that many runners also avoid running nutrition because it is difficult to transport. I use the 500ml soft bottle because it is easy to transport and takes up so little space when empty.”

INTAKE

210g total carbohydrate intake (70g/hour)

400 ml – 500 ml fluid intake per hour (depending on conditions)

75 mg of caffeine per hour in the first and second hours

500 mg sodium intake per hour

Neversecond products

1 C30 Energy Gel every 20 minutes

Replace 1 x C30 Energy Gel with 1 x C30+ Caffeine Gel after 40 minutes and after 80 minutes

A WORD ABOUT RECOVERY

“I refuel until the end of my training sessions, which is important to stimulate recpvery early. Immediately afterwards I take a recovery shake. I mix 2 scoops of P30 with a little milk or water, then add ice and coffee - delicious!”

3 KEY INSIGHTS FROM LISA

Train your stomach and intestines! You should consume your race diet and training 6-8 weeks before your event in the amounts you plan to consume on race day. Don't try anything new on race day!

Stay consistent with your fuel intake. If you consume 90g of carbohydrates per hour, you need to consume 30g of carbohydrates every 20 minutes. I use an alarm to remind myself to fill up.

Keep an eye on your hydration as this is largely dependent on the weather. In cold weather I may only sweat about 1/2 liter. In warmer weather I lose about 1.5 liters.

LISA'S FAVORITES

C30 Energy Gel: “Definitely passion fruit and citrus!”

C30+ Energy Gel: “I’m an espresso girl. Coke is great too!”

C30 Fuel Bar: “I love berry!!!”

C90: “The citrus flavor is super mild and easy to digest”

P30: “I mix mine with some ice and coffee for a delicious recovery shake.”