Hope this isn’t a rehash of another post…but I’m still trying to fine tune my nutrition before IMC and I’ve only got two weekends left to try things out.
My problem is generally day of the event gastric issues (porta-potty) on the run. I’m thinking of eliminating almost all solid foods on the Saturday and just consuming cans of Ensure, sports bars and sports drink to keep my calorie intake at the right level. Does anyone else do this? Are there Pros/Cons?
Thanks - Martin
This would be a major approach change for pretty much anyone, I’m guessing including you. If you haven’t tried it before a huge training day already I wouldn’t recommend trying it before IMC…
I have a friend who tried this prior to IMC. Didn’t work out so well.
As has been said, if you haven’t tried this before a huge training day, don’t experiment the day before an IM with it. If you’re having GI issues, keep your day before food easily digestible, cut out the fruits and veggies perhaps, that sort of thing. Have you noted what you have eaten in the past that has given you the issues?
And have you thought about what you’re consuming during the race itself that might be a factor in your, er, run issues?
The stuff you put in your belly the day before a race should be long gone by the time you get to the run in an ironman. Especially if you be sure to eat that last big meal early enough the night before (before 5-5:30).
I’m guessing your issues are because of things you are doing during the race (second half of bike, first part of run) and it catches up with you on the run.
You really should have tried this three months ago but I think you know that.
I have taken to having solid, low fiber content foods for three days prior to an IM and having my last solid food at around 3:00 PM the day before the race. I have a 1000 calorie meal replacement drink at about 8:00 PM before retiring to bed and set an alarm to wake me at 2:00 AM for another 1000 calorie drink. Then I’m up at about 4:30 and have a Banana and a strong cup of black coffee. Wait 45 minutes, have the nicest pre-race dump you can imagine, and it’s off to set up for the race. I drink 20 Oz. of electrolyte mix and shoot a gel about 10 minutes before the swim start too. At T-1 I have another 500 calorie drink and then go water only for the first 10 miles of the bike to help the 500 calories settle in my stomach. Then my interval timer comes into play. I’ll set it for 30 minute intervals with a short warning sound at 15 minutes. On the 15 minute alarm I do a few good slugs of electrolyte drink with added Maltodextrin and a Thermolyte salt pill if it’s hot out. On the 30 minute alarm I take in a gel, and half of a banana with some more electrolyte drink added in. Again, another salt pill if I’m racing in heat. At Aid Stations I will take a water to cool off my head and neck, and mix up my drink with. (I carry my own 200% mixture of electolytes and maltodextrin that I water down throughout the day. this I can do in shorty bottles which are much less likely to eject from my behind-the-seat water bottle launcher). So far its worked like a charm for me but everyone is different and conditions will dictate your needs more than anything else.
Have a great race in Canada.
Karma
A guy I know did something similar 2 days or so out from The Canadian (IM distance event in Ottawa)
He thought it would be a good idea to have NOTHING but liquids/what he would eat in the race. Perpeteum, gels, bars and the like.
He paid dearly for it on the course, doing a poor version of the IM shuffle on the run(6:48 run)
Perhaps I’m missing something from this logic, having never done an IM but why the hell would you want to just have only liquids???
In theory the idea is to clear your digestive system of all solids and therefore not have to stop on the course for anything other than peeing. I have heard rumours that some Pro Triathletes employe a “liquid” nutrition strategy the day before the race. For reasons too numerous to mention, I have not been able to try this on any of my previous long training days. From the responses I’m getting, it doesn’t appear like too many people do it or that it is a good idea. I’ll probably just go the remove all fiber from my diet the day before route.
Martin
**I’ll probably just go the remove all fiber from my diet the day before route. **
…and address your race day nutrition as well. Don’t discount that out of hand…
Liquids only seems crazy to me because I would imagine that the content of the liquids would also end up as solid on the way out. It may be a good idea to test your “speed” using a handful of unchewed corn. This will give you an idea of when you need to cut out the fibre.
I like your corn speed test idea 
You might just have come up with a new training aid that is becomes a standard like the sweat test.
Martin
After a couple of IMs with bad stomach issues on the run, I thought this was the solution for me as well. My plan was to only consume liquid the day before the race. Last August I tried it before a half for practice. It wasn’t great. I only made it to about 8pm (I was drinking various odwalla drinks). The main problem was that I was hungry. Really hungry. I gave up and made a low-fiber dinner, because I figured that showing up to the starting line hungry was not a good thing.
Since then I have adopted the approach that several others here have mentioned. I eat a very high fiber diet usually (lots of fruits and veggies, whole grain everything, etc), but I cut out basically all fiber for two days before the race. For example, if the race is on Sunday, I eat regularly until Thursday night, then start with the low-fiber on Friday morning. So that gives me about 60 hours between the last regular meal and the race. I replace my whole grain pasta and oats with white pasta (cooked extra long to get all the fiber out of it) and instant rice (no fiber to begin with, very nutritionally vacant). I change all the fruits/veggies (except bananas) to pretzels, rice cakes, english muffins, etc. I also eliminate seeds/nuts/peanut butter.
I’ve now done my last three IMs with no shits on the run. I haven’t yet had the run I think I can have (best is 3:57), but pre-race nutrition hasn’t been the reason.
Good luck at IMC.
-Colin
Thanks Colin for the specifics. I think I’ll follow your plan, I’m doing my last long ride this Saturday, so I’ll try it for Thurs and Fri. When I go to the pasta dinner at IMC (I have to go - I won a wetsuit last year!) I’ll be choosy about what I eat (probably only the pasta).
Thanks - Martin
FWIW…I pretty much follow this same approach to a T: same snacks, eliminating almost all fiber 36-48 hours ahead of the race start, etc. I’ve yet to have abdominal issues on the run (knock on wood).
I do liquids only the day OF and IM, but eat normally the day before, usually capping off Saturday with an early pasta dinner.
If you’re having problems with having to drop a deuce on the run, use some Ca-Mg powder or capsules the night before to help move things along. You DO want to try this out, as too much Ca-Mg will leave you a bit… tender.
I personally take 6 Ca-Mg capsules each night (I don’t get a lot of dairy), and come morning I have no problems clearing myself out.
I like your corn speed test idea
You might just have come up with a new training aid that is becomes a standard like the sweat test.
Martin
Thanks but it’s not my idea. If you’re in Western Canada, have a look for Impact Magazine. The best article I’ve read on the topic is in their spring issue. I think that I read it in May but I’m not 100% certain.
I eat very, very light the day before a long race and it works well for me. Soy latte breakfast, smoothie lunch, and a couple of pieces of chicken for dinner. I like to race on empty. No solids race morning either, just my soy latte.
I also take a preventative immodium AD at the start of the run - well, before any long run or race, it’s a necessity for me.
GL at IMC.
RR