IM Nutrition Strategy (1)

Triathlon Forum
1

I am training for an IM in September, my first one. I have been told over and over again the importance of an effective race nutrition strategy. I know I have to learn what is best for my particular physiological profile but where do I start. Try different things on my long rides and runs and experiment? Yikes seems a bit intimidating to me, how does one start this so called strategy?

2

A great place to start is www.infinitnutrition.com

Cheers,
.

3

You’ve got it right. Experiment on long rides/runs. I’ve done 3 IM’s and still don’t have it down perfectly. My last IM, Lake Placid, I basically ate gels too frequently and had mild nausea for a lot of the marathon. My bike nutrition seemed fine in all three IM’s though. I think most experts will tell you to shoot for consuming around 300 calories/hour on the bike and maybe 150/hour on the run. You have to figure out in what form you will ingest those calories that will absorb into your system without making you sick, and that’s where the experimentation comes in. Some people can’t handle eating solids during an IM. Others HAVE to have something solid (energy bars, sandwich at Special Needs, etc.). One IM, I ate peanut butter pretzels and Fig Newtons on the bike and it worked for me.
Good luck!

4

Mate, everyone’s gonna have a different answer for this one (except for those infinit disciples :wink: ).

My best advice is to find out now what the race offers on course at it’s aid stations, and start training yourself to use it.

Learn how much of the stuff you can handle on the bike, and how little you can get away with on the run.

5

This should about cover it: http://www.msnbc.msn.com/id/29879843/?GT1=43001
.

6

My IM strategy, which might or might not work for you:

  1. Eat normal until 3 days out
  2. Increase carb for the last 3 days (thu-fri-sat for a sunday race)
  3. decrease fibre on the last day (sat)
  4. Have a breakfast 2,5 hours before start: Rolls, Cheese, Jam, Coffee, Apple Juice, Water - no supplements on race day (vitamins/minerals)
  5. 1/2 an hour before start: Banana, Coffee, Water
  6. On the bike have a bottle of sport drink every hour and 1/4 Powerbar every 15 Minutes for the first 4 hours (about 400 cals/hour, 200 from the drink, 200 from the bar) - water according to feel (usually with the bars)
  7. In the last hour on the bike switch to gel/water/sportdrink
  8. On the run alternate - according to feel - between water/sportdrink - water/coke - water/gel

For HIM no bars, for short distance also no gels, only sportdrink.

I genereally use the drink available on the course, so no special nutrition, and carry the bars and gels with me (powerbar). If gel is served on the bike+runcourse, i will try it in training and only carry the bars.

No “natural food” (banans, brezels …) during the race, only: water, sportdrink, coke, gels, bars