First, congrats, that was a huge result. I always appreciate your openness, both here and on social media.
What was your nutrition plan, and how did it differ from 70.3? Any issues with race day nutrition execution?
Thank you! My nutrition plan was one of the biggest positives from the day. I've long suspected that I'm an outlier when it comes to absorbing high rates of carbs without GI issues. That's a factor that can really start to separate the best IM athletes. I put a lot of thought, planning, research and testing into my nutrition plan. I also consulted my coach, David Tilbury-Davis, nutritionist Pamela Nisevich Bede
, my friend and sports science wiz Matt Hanson, and many others.
For 70.3, I mix my own blend of all liquid nutrition. It's been a 2:1 ratio of maltodextrin to fructose flavoured with anything from Coke to Redbull to lemon juice. I'll add caffeine and light electrolytes depending on the course and conditions. I aim for about 2.5-3 bottles worth (including the 1.4 L Ventum integrated reservoir) containing a total of 800-900 calories. On the run, I use several gels and sips of whatever is on course. This works out to about 100 grams of carbs per hour. I've only once had minor GI issues and never once thrown up in my adult life.
For Ironman, I also added amylopectin to my blend. It's a starch, unlike the other two carbs. I used a 2:1:1 ratio of maltodextrin to amytopectin to fructose with a little F2C Electro-Durance for electrolytes. Here's what I carried on the bike:
-BTA bottle: 2:1:1 bottle flavored with Redbull and lemon juice (~700 cal)
-rear bottle: 2:1:1 bottle flavored with Redbull (~700 cal)
-Ventum integrated bottle: 2 scoops F2C Glyco-Durance + maltodextrin + Redbull (~400 cal)
I then picked up a bottle of Gatorade (~150 cal), a gel (100 cal) and took quick gulps of water at a few aid stations. The total for the bike was well over 2,000 calories or 100+ grams of carbs per hour, which is nearing the max anyone can absorb.
On the run, I started with a ~300 cal flask with the same 2:1:1 blend and then took in Redbull, Coke, a few gels, Gatorade and water at every single aid station.
I deliberately train with a wide variety of fuel to acclimate my GI system to all sorts of abuse. I'll often buy whatever sugary junk drink is on sale that week.
And I understand not racing Kona this year, even if you qualified. But are you already saying you definitely will not race it in 2019, if you qualify?
It's hard to say that for sure after such a successful debut, but Kona doesn't currently appeal to me for 2019. It's possible that sponsors or other incentives could still make it worth my while in 2019, but it wouldn't really be intrinsic motivation driving me there so soon. I'm sure my first Kona will be humbling and a learning experience, so maybe there's something to be said for a lower pressure and earlier debut there.
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