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

1. Practice in training — never try anything new on race day
2. Start eating early — don't wait until you're hungry
3. Have a backup plan — what if your nutrition drops in T1?
4. 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.