Ironman Nutrition....One for the Gel fans

Well I have the Melbourne Ironman this week. For those not familiar with the distances that's a 3.8Km swim, 180km bike and 42km run.

Last night I began backing up my race day nutrition. I wanted to organise it into bags as they are utilised. It ended up being quite a bundle, predominantly Gels. Thought I'd throw something in the blog for those interested.

As mentioned there are 3 legs (swim, bike run). There is also nutrition that I take within 15mins of the start (not my pre race meal) as well as 2 special needs points (if required) on the course. One on the bike and one on the run.

For those squeamish to gels please look away now:

Just before start - 1 gel with water

Ride - 26mls of gel (1 endure gel or squirt from flask) every 30mins for around 5hrs. This should be equivalent to 15 gels. I'm using 2 endure gel flasks that hold around 4 and a bit gels plus some packets in my nutrition bag on my top tube. I'll be using 2 flavours, raspberry and citrus. This is still only around 75grams of carbs so the remainder will be through the sports drink supplied on course (Gatorade). I'll have both water and sports drink on the bike at all times and will vary the intake based on temperature on the day. I also have salt tabs on the bike for the last 3 hours.

Ride special needs bag - 1 gel flask (as spare). If I've encountered issues and have required more nutrition that planned I have access to more gel. I don't plan in using it. Also in my special needs will be a spare salt tabs, tube and CO2.

Run - 4-5 gels and salt tabs. I'll take 5 gels and my salt stick for the run. I'll probably have a gel early and then carry 4. I'll have a salt tab every hr (3) and a gel around every 7-8km. At every aid station I'll have water, electrolyte and Coke.

Run special needs - Spare gels, salt tabs and socks. Don't plan on using it.

As you can see there is enough there to rot your teeth by just reading about it. Gels are the easiest way to take on nutrition in an event like this. Some people do have solids, but it would be impossible to utilise solids for all nutrition.

Food for thought :)

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Comment by Patrick O'Kane on March 18, 2013 at 14:28: 30 bananas should do it, just a bit difficult to carry :)

The salt tabs sound nasty, are they? I remember having a few as a kid for some reason.

Comment by RD6 on March 18, 2013 at 15:43: Dates

Comment by Darren Bosanko on March 18, 2013 at 17:59: Salt tabs are really just electrolyte in a capsule these days. Not a salty pill....There is no way I'm having dates during an IM....not enough toilets on the course for that :)

Comment by Brett G-R on March 18, 2013 at 18:02: good luck Darren with the triathlon

Comment by Patrick O'Kane on March 18, 2013 at 18:27: I reckon the salt tabs I had were just small cakes of table salt, YUK, probably 40 years ago and I can still taste them.

Comment by RD6 on March 18, 2013 at 18:36: beetroot juice

Comment by RD6 on March 18, 2013 at 19:06: heard that Hammer nutrition is good, gels give too much of a hight GI peak & trough.

Comment by Darren Bosanko on March 19, 2013 at 5:56: I don't think the classic sugar highs and lows occur the same way when you're working at that kind of intensity. Please don't ask me to explain as Im no expert but the body regulates things pretty well.
Having said that you do need to make sure your pre race nutrition (meal and anything you have just prior to race (15mins)) carefully to avoid that kind of thing.

Comment by Matt Sandercock on March 19, 2013 at 7:27: Dude you are going to be so sick of gels after that effort. I assume you have done some simulations where you take on this many gels in training. It does seem like a lot to have one every 30 mins on the bike but I guess you have done your homework and know the numbers. Good luck with the race, I'm sure you'll do a great time, sub 10 no problems!

Comment by Darren Bosanko on March 19, 2013 at 7:42: yep have been simulating various parts of my race plan during my bigger sessions. if it were a little warmer over there i may be able to take more nutrition on as fluids. im thinking it will be cool so planing on up to 3 an hr.
even with this im still not replacing all calories used.

Ironman Nutrition....One for the Gel fans

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