What should I eat during an Ironman run?

As a general rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event.

What do you eat during an Ironman race?

Most of the vitamins and nutrients you need for optimal performance can be achieved through your daily intake, so a good Ironman training diet should be well-balanced and include fruit, veg, slow-release carbs and lean protein at least 80% of the time.

What do pro triathletes eat during a race?

? energy gels - now you even have more natural options, like honey-based gels. ? energy bars - good choice, but notice they're usually solid and dry - try to eat them with water or another drink. ? dried fruit - dates, prunes, apricots, figs, raisins (you might want to try chocolate-covered raisins as well), etc.

What should I eat the morning of an Ironman?

There are easy and convenient options, like a bagel and banana with peanut butter, a liquid meal replacement for a nervous belly, or a bowl of oatmeal and eggs, compliments of a kitchenette. Washed down with sports drink and coffee, most IRONMAN athletes swear by one of these early-morning menus.

What should I drink during an Ironman?

Plain water may be a good thirst quencher, but it's not an effective hydrator. Use a properly formulated sports or electrolyte drink such as Gatorade Endurance Formula (served on bike course) that contains additional sodium.

How To Fuel For An Ironman | Triathlon Nutrition Tips For Going Long Distance

Can you listen to music during an Ironman?

Rule 1: Unplug your iPod. For safety's sake, you can't blast "Born to Run", or any music, during the race.

How many calories do Ironman athletes burn?

Put all the sports together and you'll burn 7,000 calories or more during the course of the race. An elite athlete racing at the most aggressive paces in all three sports and finishing in eight to nine hours could burn 8,000 to 10,000 calories.

What is the best breakfast before a triathlon?

Race Morning

At least 1.5-2 hours before the race, aim to consume around 80-100g (320- 400 calories) of easy-to-digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.

What should I eat and drink during a triathlon?

During Olympic distance and sprint distance triathlon racing, athletes should aim to consume between 30-60g of carbohydrate each hour. This can be achieved through a combination of sports drinks, carbohydrate gels and through solid forms of carbohydrate e.g. Sports bars or muesli bars.

What should I drink before an Ironman?

How do you get lean in a triathlon?

How many calories should I eat during an Ironman?

An Ironman will require at least 8000 calories. The body stores up to 2000 calories in readily available glycogen and significantly more in fat. Rested and well fed during taper week will ensure those glycogen reserves are full; roughly a quarter of our calorific needs for race day.

What foods should be avoided before a triathlon?

Also steer clear of high fiber foods, particularly on the morning of the race. High-fiber foods do not contain the carbohydrates that your body needs for the race. In addition, high fiber foods will increase the frequency of bowel movements, as well as make you feel bloated (source).

What's the average Ironman time?

Average Ironman Finish Times. How long does it take to finish an Ironman Triathlon? The answer, based on our analysis of more than 41,000 finishers in 25 Ironman triathlons: about 12 hours and 35 minutes for the average triathlete. Swim 2.4 miles in 1:16, Bike 112 miles in 6:25, and Run 26.2 miles in 4:54.

What does an Ironman do to your body?

Among the greatest physiological challenges encountered in an Ironman are core body temperature regulation, dehydration, energy depletion, muscle damage, nutrient absorption, and brain fatigue.

What do triathletes eat in a day?

Aim to get your carbohydrates from natural sources rich in fibre, vitamins and minerals that are beneficial to your body. Fruit, whole grains, beans and vegetables have a better nutritional spectrum than processed white pasta, rice or relying on mass-produced convenience energy foods.

What should I do the morning of a triathlon?

What do you eat on an IRONMAN bike leg?

Water. Bananas (one medium – 30g CHO) Clif Shot Energy Gels (1 gel – 22-24g CHO, 60-90mg sodium) Clif Bloks Energy Chews (3 chews – 24g CHO, 70mg sodium)

What should I eat the morning of a race?

What should I eat for lunch on race day?

You should avoid extra dietary fiber so feel free to choose white bread instead of dark and to drink juice instead of eating fruits. Typical pre-race meal foods include white bread and honey, eggs, oatmeal or low-fiber cereals, bananas, yogurt, and juice.

How long does it take to recover from an Ironman?

Allow a good three weeks to get over an IRONMAN: it may even be more! The kinder you are to yourself and to the recovery process the stronger you will be as an athlete in the future. Physically, you will do better by taking it steady. If you push now, you stand a good chance of picking up colds, illnesses or injury.

How much do triathletes eat?

A general rule of thumb is that you should aim to consume 16-30 calories per pound of lean body weight—men and endurance athletes generally require the upper end of that scale. Conversely, some triathletes may eat too much, especially after heavy workouts.

How do you pee during Ironman?

The perfect option to urinate during Ironman is to use the toilet stops placed at bike aid stations along the route. Cycists can find a bathroom every 12-15 miles of the course which is approximately 30 minutes for those who ride at 20 miles per hour.

Can you wear a sports bra in an Ironman?

Biking or running with a bare torso is not allowed, and you must wear a shirt, jersey, or sport top/sports bra at all times.