|
Ironman Nutrition by Kim Loefler, 2004 USA Ironman champion and Master Amino Acid Pattern (MAP) team member
Ironman Nutrition, often referred to as the fourth discipline, is critical for Ironman success. No matter how strong, fast and fit you are, you will not reap the rewards of your hard work without proper fueling. After several attempts and painful failures, I have come up with a nutrition plan that works for me. Please note that everyone is different, and caloric and fluid ingestion are highly individualistic, depending on various factors, such as sweat rate and content, body weight and composition, heat acclimatization, and food preferences. The following is simply a suggested Ironman nutrition guideline, with some nutrition facts to help you develop a plan that is appropriate for you.
Ironman Fueling begins on the bike. I break the bike segment down into 3 parts; the first 2 hours, the middle 2-3 hours and the last hour.
The first 2 hours are the most important. It is also important to pace yourself. If you go out too hard, not only will your legs be fried by mile 50, but your HR will be too high, and you will not be able to absorb the precious calories you need to fuel your muscles for the day. I recommend waiting 20 minutes until you start fueling. This will give your heart rate a chance to settle in, and your stomach time to settle from inevitable lake/salt water ingestion. Thirty minutes into the bike, you should begin fueling. I try to get in extra calories in the first 2 hours of the bike to make up for caloric expenditure during the swim. I carry 3 bottles on my bike, with a combination of Powerbar Endurance Sport Drink and Carbopro for a total of 300-350 calories per bottle. During the first 2 hours of the bike, I also take 1PowerGel per hour for a total of 1000 calories for the first 2 hours. Sounds like a lot for a 112 pound person, but I’ve practiced it in training, and it works for me. Remember, practice your race nutrition plan and employ what works for you on race day.
Over the next 3 hours, I try to get in 350-400 calories per hour. I try to drink 1 ½-2 bottles of whatever sport drink is offered on the course, along with a PowerGel every 60-90 min. Notice I say TRY. I don’t force it. I listen to my body, and modify my plan if necessary.
The last hour of the bike is critical to set you up for a strong marathon. In the last hour of the bike, take in a few extra calories to fuel up for the run. I increase my calories again to around 400 by taking an extra PowerGel with 15 minutes to go on the bike. Be careful not to over eat to avoid stomach bloating and cramping. There is a fine line between eating too much and not eating enough. The best plan is a flexible plan. Again, listen to your body, sit up every now and then to assess how your stomach is tolerating the calories, and respond accordingly.
During the run, I usually wait about a mile or two to begin fueling. This gives my stomach a chance to settle from riding aero for 5 plus hours, to running upright with a higher heart rate. At mile 2, I start drinking sport drink every mile. I will also take a gel at mile 6-7, 13-14, 20 and maybe 23 if I feel I need it. Remember to take water with every gel to help with absorption.
The key to a successful Ironman nutrition plan is listening to your body. Everyone is different. What works for one person may not work for another. Every race is different, too. What works in one race may not work in another. Have a plan that you have practiced in training, but be prepared to modify it. Perform periodic body checks where you asses your body, and determine if you need anything. Dizziness, goosebumps, lightheadedness, and nausea are all warning signs of hypoglycemia, and/or dehydration. Learn to read your body and react quickly. Reacting right away can save your race. Best of Luck!
Editors Note: We have found that taking 6-10 MAP pre-race, and 5 additional tablets every four hours during the race, along with your other nutrition improves performance. 6 to 10 tablets after the race speeds recovery and diminishes muscle soreness.
Kim Loeffler is a Professional Triathlete, 2004 Ironman National Champion and member of the 2005 MAP and Timex Triathlon Team. She has been a MAP user since 2004. Additional sponsors include 180s and PowerBar.
Order MAP
|
Through all the training and intense racing, I managed to stay healthy, fit, and strong — all things I can attribute to the MAP and BodyHealth Complete."