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Post by David Power on Jul 25, 2016 14:22:10 GMT
I've been interested in nutrition and the best way to fuel our bodies. I was talking to someone recently about doing Ironman and the challenge of managing nutrition correctly. This read from Rob in Wheelworx is short but packed with good principles. Check out Barry Murray or even Eoin Keith's blog on winning the Spine race for more inspiration. tricoach.ie/ironman-nutrition-how-to-burn-fat/
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Post by liamjlynch on Aug 15, 2016 20:19:29 GMT
I've been interested in nutrition and the best way to fuel our bodies. I was talking to someone recently about doing Ironman and the challenge of managing nutrition correctly. This read from Rob in Wheelworx is short but packed with good principles. Check out Barry Murray or even Eoin Keith's blog on winning the Spine race for more inspiration. tricoach.ie/ironman-nutrition-how-to-burn-fat/Link not working Dave
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Post by David Power on Aug 16, 2016 8:41:05 GMT
Works for me - I do get security error before IE opens it, but page will load. Try on different browser/device.
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Post by joej on Aug 16, 2016 13:47:25 GMT
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Post by Marc on Aug 16, 2016 21:12:28 GMT
Just on IM nutrition, would anyone have a good guide for race day nutrition for IM, I'm trying to focus on this at the moment and I seem way off the mark. I'm not consuming enough but struggle to eat the later the race goes
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Deleted
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Post by Deleted on Aug 17, 2016 9:56:53 GMT
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Post by Marc on Aug 17, 2016 16:10:32 GMT
Thanks Rob
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Post by hani on Aug 17, 2016 21:03:13 GMT
Plus one on Tailwind, I cannot stomach any gels and these seem to work
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Post by andrewboyle on Aug 18, 2016 20:19:26 GMT
Hi Marc, A few thoughts on race day based only on my own experience: Hydration: as you already know, this is the most important thing to get right. For me drinking small amounts often rather than large amounts less frequently works. Practicing emptying your water bottles by the end of every training ride and investing time to slow down to drink on the run is worth while. You know what products work for you and the usual applies....nothing new on race day (or even in the taper period I'd say). You will probably benefit from taking salt/electrolytes in some form and through fluid in probably easiest (certainly for the bike). You hear people talking about salt tablets but I found the likes of Nuun and Zero worked well (taking salt tablets seems a bit odd to me....would you ever think about doing it normally?...). Nutrition: my strategy was it eat some 'real' food in T1 and T2 (hot cross buns did it for me!)....gels and cereal bars on the bike (for me it was every 45-60 mins) and then on course food on the run. There are a lot of aid stations on the IM runs normally (like every 2-3km)....so I tried to lock in a pace I could sustain and then keep shovelling the fuel in. Have a look at the race guide for your event and it prob will tell you what is available at each stop. Some of it may seem odd (like soup for example) but it is most likely on offer because of its high salt content. At that stage probably everything will taste great and the upcoming feed is also a good motivator. Also, having your own food can be a great boost (both mentally and physically) so consider having someone to offer you 'a bit of what you fancy' if you can. Over all I would say use your own common sense (there is a lot of guff out there) and talk to people who have the same abilities/ambitions as yourself. Combine all of that in to something that works for you (end of day it's a very personal thing). Good luck Andrew
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Post by Marc on Aug 18, 2016 21:43:46 GMT
Hi Andrew,
Really appreciate that, its funny you mentioning hot cross buns, I was told about eating brack!! and thought they were mad but have been trying it on my long cycles and it's working well, I think my biggest issue is quantity as I don't think I'm taking enough but worried about over reliance on gels so I don't get stomach Issues. Thanks Marc
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Post by britta on Aug 19, 2016 7:07:11 GMT
Hi Marc, for me it will be Gels, whatever they offer at aid stations and a cheese sandwich and just hope it might work, my problem will be the heat, the warmer it gets,the less I can eat .Next week will be my last big test Nutrition wise not looking forward to it , good luck , see you over there
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Post by David Power on Aug 19, 2016 8:11:04 GMT
No magic bullets/formulas/gels are going to get you through. It's not one product that you should be looking for - plan more holistically and long term. Performing on the day is not just nutrition for those 12 hours, it's how you've prepared, you're general diet, your sleep, your recovery, your mindset. Nutrition is just one part. Practical tips: don't rely on gels - your stomach can't handle that much sugar and that's one of the main reasons can't run on the Ironman, not muscle fatigue or injury. Salt tablets added to water are excellent - or any kind of electrolyte to help your muscles. Liquids are easier to consume than food. For food, go with natural products - make your own protein balls, date bars, nut bars, flapjacks (or buy ones like Bounce). Food for thought from Michael Black, 2:30 marathon runner and also a TI Development Officer in Ulster. optimumnutrition4sport.co.uk/2016/01/21/guest-post-my-journey-by-michael-black/
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Post by hani on Aug 19, 2016 13:41:43 GMT
I say whatever works for you, there is no one fits all. I am a big fan of real food /bars and energy through liquids. What have you been practicing so far?
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Post by Marc on Aug 19, 2016 18:58:59 GMT
So far I've been eating bananas, brack and cereal bars on the bike, generally all solid up to about 100k on bike then gels or shot bloks trying different combos, generally liquids are zeros. I hear you about the heat Britta, we'll have to leave that up to the gods on the day
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Post by cbigley on Aug 20, 2016 19:29:58 GMT
Having just finished my iron distance race today with my nutrition going very well I'd like to recommend chia charge bars. They are made with chia seeds and they are fantastic in taste and texture and also very high in calories which makes it perfect for on the bike. They have gone straight to the top of my bike leg nutrition list.
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