Athletes are always asking me about my nutrition, especially when it comes to training and racing for Ironman-distance events (2.4-mile swim / 112-mile bike / 26.2-mile run). During 9+ hours of racing, nutrition is critical and can mean the difference between a podium finish and walking half of the marathon.

I’ll share my perspective on eating on general as well as approach to racing nutrition. Keep in mind that works for me may or may not work for you.

Photo: Me running at Deep Creek Lake, MD. Notice that I’m carrying a bottle with sports drink - something I do both racing and training longer distances.

General Approach to Nutrition

In general, I try to eat “healthy,” which I define as:
* High % of carbohydrate with emphasis on complex carbs – pastas, brown rice, whole grains, fruits, vegetables
* Low fat avoiding saturated and trans fats as much as possible
* Adequate lean protein – chicken breasts, fish, lean red meat, nonfat milk
* Lots of fluids – water, low calorie sports drinks (except when training) throughout the day
* I do not count calories and generally eat until I am almost full.
* Alcohol in moderation
* Supplement with multi-vitamin, essential fatty acids and Glucosamine / Chondroitin

But as Mark Twain once said, “All things in moderation, especially moderation.”

Nutrition Intake while Racing or Long Training Sessions

The day before the race / long training session:
* Cut out spicy, heavy foods
* Subway for lunch
* Dinner #1: Grilled fish, rice or bread, light vegetables or
* Dinner #2: Pasta with chicken and light sauce (olive oil, marinara but not cream sauce) or
* Dinner #3: Pancakes with fruit and grilled ham
* Avoid large salad (not enough calories plus too much fiber)

Three hours before the race:
* Oatmeal with jam, banana, coffee or
* Peanut and jelly on bread, banana, coffee
* Plus begin consuming sports drink – avoid only water

One hour before:
* Water only

Ten minutes before:
* Consume one gel with water

Swim
* Nothing – try not to swallow any water

Bike
* Wait 10-20 minutes for stomach to settle
* Sip sports drink every 5-10 minutes (1 bottle every aid station; more if hot day)
* Mix in water if sports drink too concentrated (e.g. Gatorade in a bottle)
* Consider using some of own sports drink with complex carbohydrates (e.g. HEED) if only Gatorade on course
* Place extra fluid bottles in special needs bag to pick up at 1/2 way point of bike leg if needed
* Consume gel, bars, Fig Newton’s, bananas, Gummi Bears every 10-15 minutes
* More easy to digest solid foods during bike but switch back to gels during last hour

Photo: Me reaching for a water bottle at Quelle Challenge 2006.

Run
* Mostly liquids – sports drink / cola / water every aid station
* Sports drink also provides electrolytes (lost from sweating)
* Gel or other easily digestible food every few miles if stomach allows

Post-race
* Eat / drink immediately to replace fluids and carbohydrates
* Recovery drink with carbs/protein like Recoverite, Endurox

Finally, What to Do When Things Go Wrong…

Start to bonk (loss of energy, light headness, feeling bad)
* Get sugar into bloodstream quickly - Cola, gel
* Slow down

Stomach distress
* Empty stomach (voluntarily or involuntarily) - yes, disgusting, but you’ll feel better
* Back off simple sugars, concentration of carbs – dilute with more water

Cramping
* Dehydration – drink more fluids
* Excessive sweating - Electrolyte tablets (Endurolytes) or salty foods like pretzels

Cheers,

David

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David B. Glover
Experiential Writer, Elite Athlete, Coach and Race Director
Author of Full Time and Sub-Nine
Personal Web: www.davidglover.net
Business Web: www.enduranceworks.net

©2007 David B. Glover