Since I have never done an Ironman the fueling strategy I am about to suggest for my Ironman Race in September has not been tested by me in a race. However, I have tested this in training in 2008 and it seems to work well in that environment. The specific training that the fueling strategy was tested under was during race specific workouts.
The key points to remember:
- 1g of carbohydrates per kg of body weight per hour is all the body can process, this works out to about 300 calories per hour for me; and
- 24 oz of fluid per hour is all the body can process.
The fueling strategy:
- Set-up in Transition - 1 gel and 1/2 bottle (710 ml) of gatorade;
- Swim - 0
- T1 - 1/2 bottle of gatorade;
- Bike - alternate between a) 1 gel + 8oz water; and b) 1/2 bottle of gatorade on a 20 minute timer. In the space of an hour this gives 24 oz of fluid and 75 g of carbohydrates per hour...300 calories. In the middle of the bike ride I may change things up and may replace a gel with half a power bar a couple of times.
- T2 - 0
- Run - Take a gel every 20 minutes and alternate between a cup of water and gatorade at each aid station, likely drinking every 10 minutes. The gels will give me the carbohydrates I need and the water and gatorade will provide the fluid.
I will test this strategy in the Half Ironman tune-up race 6 Weeks before the Ironman.
Mikey
