Ironman Nutrition

I seem to have a pretty good strategy and have used in for IMOz (10:03), IMC (9:24) and IMH (10:02).

Pre Race

Don't pig out. Eat normally.
Increase salt intake for the 48 hours prior to race day.
Hydrate with water. Pee clear once a day. Drinking gallons of water is not required.
36 hours out from race start go to a very low fiber diet.
Day before the race - small meals frequently.
Race morning - about 1000 calories 3-4 hours before the start.

Race

16-20 oz of sport drink (slightly diluted) 5-8 minutes before race start.
Nothing else until your HR has settled on the bike (5-20 minutes out of T1).
On the bike - 10 GUs, 4 powerbars, gatorade as required for hydration. In Kona I didn't eat all the GUs and was OK.
I start the bike with two bottles of sports drink (one normal and one over strength) I sip the over strength bottle and chase with a little water. In Kona, I lost my over strength bottle but was OK.
T2 - 1 or 2 GUs if you can stomach it - chase with water.
On the run - alternate between cola/water and sports/water at every aid station. Start on the cola immediately. If you are peeing a lot then drop the water but keep alternating between cola and sports drink. IMH was cola at 2/3rds of the run stations.
I can never eat anything solid or semi solid on the run.

I am 165 pounds and this got me to the finish the last three times (with not a lot of energy to spare). Previous races I have had a lot more to eat but end up feeling bloated. Running it a bit on the edge seems to work for me. Maybe I will get caught one of these days but so far so good.

Adjust the above based on body weight and time on the course. MOP/BOP Clydesdale men are going to need to eat WAY more than me.

Don't plan on anything other than liquid survival calories on the run. Do most of your eating in the first three hours of the bike. At IMC, I might have benefited from an extra powerbar on the bike. Still, my time was pretty good so I can't complain.

Cheers,

gordo

Back to IMC FAQ
Back to Gordo Tips