Feedback on an Athlete’s Ironman 70.3 Nutrition Plan

With triathlon season in full swing, I thought it would be helpful to review a sample triathlon nutrition plan.  

Race day nutrition becomes increasingly more and more important as race distance increases since the body has only a limited supply of carbohydrate stores.  Plus, with hot and humid race temperatures, hydration is also critical. 

One of my clients, Bill Beyer of Beyer Project fame, shared with me his plan for Eagleman 70.3 last weekend.  Below is what he did and my comments in blue italics.  Keep in mind that there's no solution that will work 100% for every person.  The key is to educate yourself as much as possible, learn from experienced athletes and practice in training.  

If you're interested in learning more about my thoughts on race day nutrition, be sure to listen to my complimentary webinar on Nutrition and Hydration for Triathlon Racing and Training.

Bill's Eagleman 70.3 Nutrition Plan

Day before

Usually fish and rice, water, electrolyte tabs 4 before I go to sleep, a bottle of EFS

Good!  Lots of carbohydrates, some protein and just a little bit of fat plus electrolytes in anticipation of a hot race day.

Pre-race in the morning

Egg McMuffin, banana, coffee, bottle of EFS, 2 salt tabs and two Excedrin.

Egg McMuffin will be hard to digest and has both too much fat and too much protein for race morning.  When did you eat it?  You'll want to eat your pre-race meal ~ 3hours before the race start.  

The Excedrin may help explain your upset stomach during your New Orleans 70.3.  I would avoid using it before or after a race.  

You should also consider taking a half bottle of HEED (or whatever sports drink you're using on race day) or a gel with some water about 15 minutes before the start of your race to "top off" your fuel stores.

During bike

Two bottles of EFS and two bottles of water.  A Hammergel bar.  2 salt tabs every 30 min.  1 Excedrin tablet.

I would suggest using a drink like HEED, which contains maltodextrin with no added proteins or amino acids.  EFS has amino acids which you don't really need during exercise assuming you're taking in enough carbohydrates.  The amino acids may also be upseting your stomach, too, since they're harder to absorb than carbohydrates.  

How many calories are in each of your bottles of EFS?  You may also just be taking in too many calories, especially if you're taking in fluid calories plus a bar (220 calories in the bar).  For your size and race intensity, you can likely take in between 300-400 calories per hour.  In general, fluid carbohydrate calories, especially maltodextrin, will be the easiest for your gut to absorb.

Given it was a very hot and humid day and that you sweat excessively, the salt tablets are a good idea.  Dosage will depend on a number of factors including sweat rate, body size, air temperature, humidity, intensity.  Be sure to practice in training and be flexible during the race to adjust as needed.  For example, if you start cramping, you may need more.  

During run

Pepsi (made me feel better), Gatorade every aid station.

Pepsi or Coke are great if you feel bad and will help recover from a bonk.  You'll need more salt tablets (electrolytes) during run than on bike since Pepsi has none and Gatorade has some.

Post race (or post workout)

Hammer Recoverite.

Excellent recovery drink with a 3:1 ratio of carbohydrates to fat.  The EFS that you drank on the bike would also make an excellent recovery drink.

Hamburger, fries and a frosty.

Hmmm….not ideal, but you just did a big race so indulge for today!

We've since made some tweaks to Bill's plan, which he'll be incorporating in his upcoming Ironman Germany race on July 4th.  Good luck, Bill!  Go get the Kona slot again!

Live strongly and boldly! 

David

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David B. Glover, MS, CSCS 
Triathlon Coach, Athlete and Writer 
Author of Full Time and Sub-Nine: Fitting Iron Distance Training into Every Day Life
Web: enduranceworks.net

© 2010 David B. Glover