How to fuel an Ironman 70.3 distance event
Fuelling an ironman can be tough to work out. We want you to find the most simple solution thats tried and tested in training in order to feel good and maintain energy. Lets go through the key points
First Its worth mentioning that you will burn a lot more calories/energy that you can consume during the event
Secondly A key fact is that we use 35% fat for the event and 65% carb roughly in terms of where we get our energy. So in terms of fat we can actually store well above this to help keep energy up, so we don’t need to be taking on any more. However our carbohydrate stores will run out somewhere between 90-120 mins of the event starting.
So lets go through the morning and the event
Pre event fuelling – We want to start by topping up our carb stores. Keep fibre lower as it can stress the stomach out a little in the event itself
This is ideal and sounds a lot so make sure you have practised in training so your know it works
First Breakfast (4 hours before race)
- Carbohydrate:
4 grams per kg of carbohydrate. - Fluid:
3–5 ml/kg. For example, half a small bike bottle. - Sodium:
450–1120 mg per litre (or 32 fl. oz.) from sports drink, salt capsules or small amounts of salty food - Protein:
Optional small amounts of low fat protein (only if well-tolerated in training)
Second Breakfast (2 hours before race)
- Carbohydrate:
2 grams per kg. - Fluid:
3–5 ml/kg. For example, half a small bike bottle. - Sodium:
450–1120 mg per litre (or 32 fl. oz.) from sports drink, salt capsules or small amounts of salty food
Up to the race
- Carbohydrate:
5–30 grams, 5 minutes before. For example, a half or full energy gel, or a few swallows of energy drink. - Fluid: Ad lib – to thirst
The Swim
Due to the obvious and being in water its pretty hard to get fuel in and you will have enough in the tank by far to get the swim done easily
The bike
- Carbohydrate:
60-70 grams of carbohydrate per hour. Some athletes may tolerate up to 90 grams. But a good guide is to take 1 gram per 1 kg of bodyweight. For example, 6-8 Clif Shot Blocks or 2/3 of a bottle of Maurten 320 every hour. - Fluid:
Maximum absorption is usually 1–1.2 litre per hour or 32 to 40 oz. Depends on individual sweat rate. - Sodium:
500-700 mg per litre of fluid (or 32 fl. oz.). Salty Sweaters: up to 1,000 mg/Litre (or 32 fl. Oz)
The Run
- Carbohydrate:
40-50 grams of carbohydrate per hour. Little and often. For example, a bottle of energy drink every hour or cliff shot bloks - Fluid:
Drink to thirst or dehydration level, sip little and often. - Sodium:
500-700 mg per litre of fluid (or 32 fl. oz.). Salty Sweaters: up to 1,000 mg/Litre (or 32 fl. Oz)
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