Nutrition Plan for Ironman - Triathlon Week

sfricks · 06-25-2005, 07:09 PM

OK… Only 18 weeks left on my Iron virginity. Good thing. My Iron biological clock is rapidly ticking.

So… I’m trying to nail this nutrition plan down. This is proving a little difficult as there are SO many articles on endurance nutrition and they all vary; some widely. FYI, I’m a 175 lb male (if that matters). Here’s what I have planned from all nutrition sources.

Bike
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300g Carbs
3000 Calories
350 oz fluids
1700 mg sodium (7 tabs)

I’ve done centuries on as little as 1500 cals and as much as 3000+ cals (all liquids and some gels) with no perceived difference in performance. I tolerate Gatorade well so I’ll take in nutrition from bottles picked up on the course in addition to Spiz, Carbo Pro and Gels. Gummy Life Savers add a welcome reprieve from the liquid diet.

First of all, the calorie intake looks high. I plan on riding significantly easier so calorie needs should be less but I certainly don’t want to bonk and want to prevent depletion of stores before the marathon. Carbs look in line but if I eliminate calories, carbs will go with them. I can balance this by eating a lot more Gels (higher carb to cal ratio) but YUCK!

Fluids are based on measured sweat rate. Sodium based on recommendations from articles.

RUN
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300g Carbs
1200 Calories
??? oz fluids (whatever I can pick up walking through the aid stations)
900 mg sodium (5 tabs)

All carbs & cals will come from GU and Gatorade. Sodium from Gatorade & tabs.

NOW… you’re turn to punch holes in this. Obviously I have never tested this plan in it’s entirety but I have in bits and pieces. I appreciate all your help in advance.

Scott