My Off-Season Training Philosophy
Race-day nutrition can make or break a long-course performance. Here's exactly what I eat and drink during an Ironman.
Pre-Race (Morning)
- 3 hours before: White rice with honey, banana, coffee
- 90 min before: Bottle of carb drink (40g carbs)
- 30 min before: Gel + water
Swim
- Nothing. Stay hydrated in the days before.
Bike (4-5 hours)
My target: 90g carbs per hour from a mix of sources.
Every 20 minutes:
- Alternate between gel (25g) and solid food (bar, 30g)
- Sip from carb drink bottle (40g per bottle)
- Water from aid stations as needed
Electrolytes: 1 salt capsule every 45 minutes in hot conditions.
Run (3-4 hours)
Drop to 60g carbs per hour — the gut can't handle as much while running.
Every aid station (~2km):
- Cola (flat) + gel
- Water over head in hot conditions
- Ice under hat/in suit
Key Principles
- Practice in training — never try anything new on race day
- Start eating early — don't wait until you're hungry
- Have a backup plan — what if your nutrition drops in T1?
- Adjust for conditions — hot races need more fluid, more sodium
This plan has worked for my last 8 Ironman races. Your mileage may vary — literally — but the principles are universal.