Case Study: IRONMAN MARYLAND NUTRITION BREAKDOWN

10h20 race duration / HUMID & HOT

Actual Race-Day Intake

Breakfast (not included in race-hour totals):

• One St-Viateur bagel with maple butter.

• 750 ml water with 750 mg sodium leading up to the start.

Pre-swim:

• 30 g STYRK plasma gel 30–45 min before the start.

• 30 g Precision gel 10–15 min before the start.
  
  T1:

• Nothing (fast moving pieces transition).

Bike (5h06):

• Total: 540 g carbs | 6,500 mg sodium | 5,250 ml fluids.

• Per hour: 108 g carbs | 1,300 mg sodium | 1,050 ml fluids.

T2:

• Two cups of water.

Run (3h58):

• Total: 195 g carbs | 3,500 mg sodium | 2,750 ml fluids.

• Per hour: 48.75 g carbs | 875 mg sodium | 687.5 ml fluids.

I made quite a few changes from my initial strategy for this race.

on the Bike

• Adjustments: ~70 g fewer carbs, ~500 mg less sodium, and ~250 ml less fluid than planned.

• Reason: I had some stomach cramps—likely a mix of swallowing water during the swim and the constant TT position. Despite that, I would have gladly taken an extra 500–750 ml of water if it had been available.

on the Run

• Adjustments: ~110 g fewer carbs, ~500 mg more sodium, and ~250 ml more fluid than planned.

• Reason: I was cautious with my stomach and prioritized staying on top of fluids over carbs.

REFLECTION
Overall, I’m very satisfied with how I managed my nutrition. In this Ironman I was much more reactive, making smarter decisions in the moment to see the big picture of the day. I had no GI issues—a major improvement from my last Ironman—and the success of this intake gives me a clearer understanding of how fluids, carbs, sodium, and caffeine each impact performance.

If I’m being critical, I would have liked to take in a bit more carbs on the run and start my caffeine intake earlier.