84 | AustrAliAn triAthleteAthlete 1 Athlete 2
Pre Race: Bulletproof Coffee 1 hour prior to start
(Opting for no solid food, due to their metabolism
and what they have practiced in training)Chia pudding with berries, banana, peanut butter and coconut
yoghurt
3 hours prior to race start
Swim: 72-78min, perceived effort of 4-6.
Nil hydration/fuel.60-65 min, perceived effort of 5-7.
Nil hydration/fuel.
Transition 1: Swish of water to rinse sea water Swish of water to rinse sea water
Bike Pacing: 6:00-6:15hours
150-155bpm
78-83 cadence/RPM5:30-5:45hours
140-145bpm
185-205watts
78-83 cadence/RPM
Bike Nutrition: 40g of carbohydrate per hour made up of:- Sports gel VFUEL (No fructose)
- Liquid sports drink
- Home bar muesli bar
60g of carbohydrate per hour made up of:- Sports gel VFUEL (No fructose)
- Liquid sports drink
- Small baked potato + butter
Bike hydration: - Plain water from aid stations - 2 x bottles of electrolyte
(no carbohydrate content) - 2 x bottles of liquid carbohydrate sports drink -
Plain water from aid stations- 4 x bottles of electrolyte (no carbohydrate content)
- 4 x bottles of liquid carbohydrate sports drink + additional
Himalayan salt added to each bottle
Transition 2: No hydration or fuel No hydration or fuel
Run Pacing: 4:30-5:00hours
6:25/km-7:05/km
155-162bpm
3:45 - 4:15hours
5:18/km - 6:05/km
145-155bpm
Run Nutrition: 30g of carbohydrate per hour made up of;- Sports gel VFUEL (No fructose)
- Liquid sports drink
- Home made muesli bar in special needs if required
- Coke at aid stations where required
45-50g of carbohydrates per hour made up of;- Sports gel VFUEL (No fructose)
- Liquid sports drink
- Coke at aid stations where required
Run Hydration: Water and ice at aid stations- 1 bottle of electrolyte or 2-3 electrolyte
chewable tablets
Water and ice at aid stations- 2 bottles of electrolyte or 3-6 electrolyte chewable tablets +
additional Himalayan salt added to each bottle
Here are two example case studies that you can
utilise as a guide:
ATHLETE PROFILE
Female
35 years
Race: First time Ironman
Goal time: 12-13 hours
Metabolically efficient (predominate fat burner):
Yes, high level of metabolic efficiency
Cross over point (COP): 162bpm
Sweat loss: low sodium concentrationATHLETE PROFILE
Male
45 years
Race: 3rd time Ironman
Goal time: Personal best of sub 11:30 hours
Metabolically efficient (predominate fat burner): No, low to
moderate metabolic efficiency
Cross over point (COP): 148bpm
Sweat loss: high sodium concentrationAthlete 1 has been able to plan for less
fuel due to their metabolic efficiency,
whereby they are not burning a high level
of carbohydrates at their given race heart
rate. Their cross over point of 162bpm
meaning they can work up to this heart
rate without churning through an
excessive amount of carbohydrates and
prevent hitting the wall (metaphorically).If the race conditions on the day mean your
heart rate is sitting higher than planned,
then you would need to consume
additional fuel from what was planned.
This is why I also recommend carry spares!
Athlete 1 has opted for solid food on the
bike, as it’s their first Ironman and they
don’t know if they will feel hungry or not.Athlete 2 has more race experience,
however their metabolism is geared
towards burning more carbohydrates.
Their COP is also much lower, and thus
their race pace heart rate will involve
burning a higher amount of carbohydrates.
On average, Athlete 2 will need an
additional sports gel per hour, when1 2
compared with Athlete 1; over ~12 hours,
that’s 12 extra gels to carry. A great
reminder, that becoming metabolically
efficient in the pursuit of endurance sport
is crucial to minimise logistics,
gastrointestinal distress, risk of bonking,
and additional stops at special needs or
extra weight on the bike. Due to their
experience, Athlete 2 opted for no solid
food on the bike, as they have experience
with this and know it works for them on
race day. Athlete 2 has also accounted for
their high sweat rate with increased
electrolyte needs and additional salt in
their liquids.