Triathlon nutrition for Ironman distance -
The body relies on both carbohydrate and fat for fuel, but the intensity of the effort dictates the percentage of carbs and fat utilized. The easier the effort, the longer glycogen stores will last, and the harder the effort, the faster it runs empty. Because carbohydrate stores are limited and needed to convert fat to glucose, we must consume easy-to-digest carbs throughout a RELATED: Want to Avoid Bonking?
Learn the Science Behind It. To sum it up — the longer the triathlon, the more critical fueling becomes to sustain aerobic capacity, meet metabolic demands, and ultimately a successful performance, one worthy of your hard-earned fitness.
Once dehydration has set in, there is no coming back during the race. Dehydration increases core body temperature, heart rate, and perceived exertion — all of which wreck performance. Plain water can be a decent thirst quencher but not an effective hydrator. The reason being is sodium facilitates the absorption of fluids.
Without sodium, water seeps into the extracellular compartments leaving you bloated, puffy, and weight gain. A properly formulated sports drink that contains additional sodium to meet both fluid and energy carbs needs is ideal.
Keep in mind that fluid and sodium needs are unique and can be determined through a sweat and sodium rate test and training sessions. However, many studies prove that endurance athletes with high sweat rates and high sweat-sodium concentration sustain significant sodium losses.
RELATED: How to Choose the Best Sports Drink for Triathlon. RELATED: Are You Doing Thirst Right? The Science Says Probably Not. According to numerous research studies, low to moderate doses of caffeine enhance performance. One mistake that many endurance athletes make in their hydration strategy is to consume too much plain water and not enough sodium.
Sodium is one of the key players in allowing the fluids that you ingest to actually enter the cells. Without enough sodium, you can actually create more imbalances in electrolyte levels in your blood and muscles causing more problems.
Race day will call for a very early wake up alarm for all athletes. You will need to be prepared to consume a few hundred calories early in the morning to ensure that you are properly fueled to begin the event.
This may be hard for some athletes, so be sure to practice prior to the event! That means sticking with simple carbohydrates like a bagel or even rice, and possibly some fruit and just a little bit of easy to digest protein like egg or nut butter.
Ideally, you should finish your breakfast at least 2 hours before your race start time. Due to the length and duration of the bike leg during an Ironman, most of your race nutrition will take place here.
When it comes to the bike, there are a few things you will need to consider for your own individual needs. What type of climate are you racing in?
Hot and humid? Cool climate? What kind of power are you pushing? Why does this matter? Finally, have a target energy calorie, most importantly carbohydrate intake per hour. Most folks during an Ironman will need between 40 grams kcal and grams kcal of carbohydrate per hour on the bike to partially replace what is being burned on the bike.
The more power that you produce and the higher relative intensity that you ride, the greater your needs will be. For example, some smaller athletes succeed by taking in about kcal of carbohydrate per hour during a 6-hour bike leg and run well afterwards.
Remember, every athlete is different and what works for one, may not work for another! During the run, the total fuel intake is typically lower than on the bike.
That being said, maintaining hydration and electrolyte balance is important again — the importance of sodium , and going with more fluid energy intake is common. These types of drinks are ideally consumed more in the last 10K to 10 miles.
Three big problems that tend to occur with Ironman athletes are as follows:. The other confounding issue is early over-pacing on the bike going too hard , and then also failing to both hydrate and fuel during that early over-pacing. This leads to dramatic reductions in performance due to the combined fatigue, dehydration, and low fuel intake relative to need.
Competing and completing an Ironman is a huge undertaking requiring your body to be firing on all cylinders come race day. While many athletes solely focus on the physical training, many can forget the importance of training their nutrition. As always, remember that what works for one athlete may not work for another, and that your best plan is what gets you to the finish line.
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This triathlon nutrition for Ironman distance has limited support for ristance browser. We recommend distace to Edge, Chrome, Safari, or Firefox. Spend £40 more for FREE shipping. FREE shipping will be applied at checkout. Understanding how to fuel for an Ironman triathlon with nutrition can be a complicated business. The 2. Completing an triathlon nutrition for Ironman distance Virgin olive oil true grit and determination. Iroonman everyone who starts succeeds. One thing that triathlon nutrition for Ironman distance increase your chances of nutrittion over that finish line and hearing those words. Watch the YouTube video for a more in depth look at these plans. This website uses affiliate links, meaning: at no additional cost to you, I earn a small commission if you click-through and make a purchase. As an Amazon Associate I earn from qualifying purchases.
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