Case Study: IRONMAN LAKE PLACID NUTRITION BREAKDOWN
11h race duration / HUMID & RAIN
Changes to the Initial Plan by Virginie T.Wilkie
*Only change: was not consuming 2 carb fuel gels on the bike, using one more chew block instead and using one of the bike gels on the run instead . Some water intake was lowered down, but due to lower temperatures than expected. The rest of the fueling strategy stayed intact.
Story of the Day: How I Took in Nutrition
Breakfast (not included in race hour numbers)
I woke up with nerves so high I felt like I might be sick and couldn’t eat much. I managed to have one St-Viateur bagel, with honey on one side and jam on the other. Leading up to the start, I sipped on 750ml of water mixed with 750mg of sodium and 15g of carbs to keep fueled and hydrated.
SWIM
Pre-Swim (10 minutes before start)
One 30g carb gel with caffeine to top things off before the swim leg
T1
One 30g carb gel while running from the swim to the transition
Bike Nutrition (5h37 total)
2x 1L bottle: 90g carbs + 1500mg sodium
1x 1L bottle: 90g carbs + 1000mg sodium
1x 750ml Bottle : 90g carbs + 1000mg sodium
1x 750ml Bottle : 75g carbs + 1000mg sodium
1x 500ml Bottle : 60g carbs + 1000mg sodium
2 Caf gel
3 Precision Chews
Total : 645 carbs, ~6.2L fluid, 7000mg sodium
⚠️ No discomfort during the ride but had some flavour fatigue, should of gone with more precision chews and less carbs in the bottles
Run Nutrition (4:07 total)
4x 250ml Nerd Belt flask: 500mg sodium (consumed 1/h)
Additional water: ~2L from cups at aid stations
Gels:
2x Caf Precision x 30g carbs
3x Sport in Science x 40g carbs
2x PowerBar Peanut x 25g carbs +200mg Sodium
1x Carb Fuel Blue x50g carbs +450mg Sodium
4 x 250mg sodium capsules
2x 80ml Coke Cups from aid stations
Total for run: 290g carbs, ~2.9L fluids, 3850mg sodium
✅ Some Stomach Issues started near the 15-18km mark but nothing that stopped me continuing my nutrition for the second half, in retrospect I would go with only one soft 500ml flask and than rely on my sodium pills + more water from aid stations
