Ironman nutrition - on course vs alternatives?

Brad Marcus

My Background: 3 HIM's in last 2 years. Nutrition wise, I blew one (too many calories I think), nailed one, and cramped and recovered on third (needed sodium).

This year, I'll be racing Quassy half en route to IMLP - my first full. Training has been going well so far, and I have confidence that if I follow the coaches training plan, that my body will be well prepared come race day. However, I have many questions and unknowns when it comes to nutrition. Yes, I know that my RR's will be very important in testing nutrition, but the fact remains that I will be on the course much longer on race day than any RR. For me, I think that nutrition will really be a key factor in my day, and quite honestly, I'm nervous about this.

I would really like to take as many moving parts out if the equation as possible and use as much on course nutrition as I can....in this case, mostly Perform and GU's and plan to carry some bars with me on the bike as well. However, I know many of you use Infinit (and some other products), with the intention of having all calories, electrolytes, etc in one place. I'm torn here and I realize that yes, it's early, but I want to start making these decisions so I can start practicing with what I will be using.

Again, my goals are here simple: 1 - to use what will properly fuel me for the day. 2 - to simplify my day with less moving parts since I know that there will plenty of other things to worry about.

I know that some of these discussions are scattered in the forums and I've read many of it. I've also viewed the webinar on the CORE approach. Also, I realize that some of this comes down to personal choices. However, I'm curious to see how some of will will weigh in on using one approach vs another to help me to choose and head in one direction.

Thanks,

Nutritionally Lost

Edwin Croucher

Brad, I am doing IMLP for the second time. It is also ,my second full Ironman. I used infinit last year and I intend on using it again this year. Reason # 1 is that it is easy. I don't have to think a lot about what I should be taking in at what time. My blend of infinit gives me 320 calories, 650mg of sodium and 150mg potassium. I am currently fueling my training as suggested by EN. I take a gel before I start and a gel 15 minutes into the workout. I use e-gel and two per hour gives me an additional 300 calories, 460mg of sodium and 170mg of potassium. On board I carry 4 bottles (3 in carriers and 1 profile aerobar) My pit stop at the SNS took about 30 second. They stripped and replaced my empties and I was off. Reason # 2 is safety. I did not have to go near the aid stations so I didn't crash. If it is hotter, I may go in for water. Reason # 3 is that Infinit did not bother my stomach. I also did not get tired of drinking it like I have with other drinks. Good luck.

Kerrie Freeborn

All normal reactions when moving to IM distance, btw. Having your own nutrition gives you a built in back up plan on race day. I followed the protocol for nutrition and found a combination that worked great all through training and multiple HIMs. During my first IM, even though I otherwise felt fine, I couldn't tolerate my planned liquid nutrition almost immediately on the bike. The on course Perform was tolerable, so I tossed my planned liquid and never regretted it. Also had backup plans for sodium, extra calories, etc. that I was able to use.

I'd suggest you get a canister of Perform and get used to it in training. Test a couple other things to figure out what works best for you. Perform will always be available if you need it, but you need to start out with something and you may not be able to tolerate it unexpectedly.

Hope to see you at both Quassy and IMLP!

harrast

I'll throw some things out to you guys from a guy who went from being nutritionally challenged to having a pretty good plan. My only caveat is that any nutritional plan can fail on race day due to higher temps, greater stress and the unknown unknowns that occur. Having said that, I carry 3 bottles during an IM--aerobar (BTA), seat tube and behind the saddle (BTS). I know behind the saddle has fallen out of favor, but the Cervelo folk say it's okay and they test a lot of configurations. I fill only two bottles with perform, the BTA and BTS; the seat tube bottle I leave empty. I mean I don't even put a bottle in it. I carry a powerbar (cut up) in my bento along with whatever gels or Bloks I plan to use during the whole bike. I do send some extra gels to BSN, but they are extra and not really essential. Last race I don't even remember why I had to stop at BSN except that I relieved myself while I stood there waiting for the volunteers to find my bag. As soon as I start riding out of T1, I eat half a powerbar. When I get to the first aid stop, I put one bottle in the empty holder on the seat tube and refill my BTA bottle drinking whatever I can and discarding whatever I can't. As I come up to each additional stop, I do the same--get a fresh bottle for the seat tube and refill the BTA, drink what I can and discard. The behind the seat bottle is really just for emergencies. If something happens and two bottles isn't enough, I always have my BTS. I don't remember even using it at Florida in 2013. I time my solids according to my fueling plan. Based on my experience on a warm day, high calorie intake with a lot of solids ended with some bloating. Next time I'll taper off on my solids (bloks/gels) in the second half of the bike and try to avoid the bloating issue. I also plan to reexamine my diet for the two days leading up to the race. In the past I have eaten a pretty high carb diet in the days before, but this makes me feel heavy (full gut) on race day. I am good a fueling during an event, so I don't think I need tons of solids in the days before a race. My 2 cents.

Laura Becker

@ Brad- you are not alone!! I've been thinking about this almost daily as I try to figure out my nutrition during training ( as I would like it to mimic race nutrition in regards to the products I use) I am trying perform since is offered on the course. I plan to use GU gels. My question is what type of bar to use. IMLP Lists bonk breakers as on course nutrition. Anyone use these? Feedback on these bars? Thank you to all of the input on this thread ! So helpful for a first timer like myself

rlh2000

@Laura, I know a lot of EN folks think Bonk Breakers are bad news due to the high fat content. I personally have had good success with them in HIM and training, didn't use them on the IM. I toyed with the idea of Infinit for my first IM last year (IMWI) but ultimately decided to do on course nutrition. Seemed like it would just be more mindless if I screw up- always a substitute on the course. Didn't have to do any of the "concentrated" calculations. Didn't have to carry a ton on me. The only caveat I'll add is that the bottled perform on course tastes VERY different than the powder in the canisters.