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 :)