How many calories should I eat during half Ironman?
Example Nutrition Plans for Ironman and 70.3 Racing Aim to take in 250-350+ calories per hour. However it is important to experiment. I work with many athletes who can consume, and perform better, by taking in 500+ calories per hour on the bike.
What should I eat the day before a 70.3 race?
Three hours prior to the gun start, consume 400-600 calories (depending on your size) of carbohydrate rich foods that are easily digested like applesauce, rice cakes, oatmeal (keep it low in fiber), pita bread, cereal (again, low in fiber) or white rice.
What should I eat on triathlon race day?
For later races, triathletes will generally aim for a meal 3-4 hours before the race and then a smaller ‘top-up’ snack 1-2 hours before race start. Meal choices may include breakfast cereals, porridge, toast or pancakes if breakfast, or wraps, sandwiches, pasta or bread rolls if a late evening race.
How do you carb load for a half Ironman?
Carbohydrate loading requires anywhere from four to five grams of carbohydrates per pound of body weight per day for three to four days. That’s about 660 to 825 grams of carbohydrates for a 165 lb. triathlete.
What should I eat after a half Ironman?
Meals will generally include good quality protein such as chicken, fish or lean beef, some carbs from rice, pasta or potato and plenty of salad and veg – chicken fajitas with peppers, guacamole and dirty rice (cooked with meat and spices) are a favourite.
What should I eat the morning of a half Ironman?
Rock the Race-Day Breakfast: 4 Simple Meals
- 100 to 200 grams of carbs (400 to 800 calories) plus a little protein.
- 12 to 20 ounces water.
- Low glycemic, low fat, low fiber (liquid or solid consistency)
- Consumed three to four hours prior to the start of the endurance event.
Do Triathletes eat during race?
Eating and drinking during events 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.
When should I start carb loading for a half Ironman?
A few days before the gun, switch to a carb-load diet to boost glycogen stores—and your available energy—for the race. (Exactly how long in advance depends on the length of the event: Rothschild recommends one day for an Olympic-distance triathlon, two days for a half-Ironman, and two to three days for a full Ironman.)
How many days rest after half Ironman?
Recovery From An Olympic Distance Triathlon (or Half Marathon) Or any endurance event that’s 1 hour 40 to 3-hours in duration. Typical Recovery Time: 10 to 14 days. After your race, take 48-72 hours off to allow for full recovery.
How many calories do you burn during an Ironman triathlon?
According to Shutt, if you’re training about 20 hours per week (standard for most athletes preparing for an Ironman), then you’re burning an average of just 2,500-4,500 calories per day, depending on your size, metabolism, gender, and type of training. That’s just an average, though.
What should I eat 2 days before triathlon?
Aim for 0.75-1.5 grams of carbohydrate per pound of body mass during the three to four hours prior to the race. Many athletes prefer to have a good-sized breakfast two to three hours before the start, and then something small like a pack of chews or a gel right before the swim.
How are calories consumed during an Ironman race?
Most triathletes I work with do better, feel better and experience less G.I. distress during an Ironman event when they take in solid as well as liquid calories on the bike. Thirty to 50 percent of your calories consumed on the bike should come from solid foods.
What should I eat during a half ironman race?
– Aim for 30–60 grams of total carbohydrate per hour during the race. – Count carbs you will take in through your planned sports drink. – Add gels, energy chews or even carb-based energy bars (think Clif or similar) on the bike.
What are the nutritional issues in Ironman 70.3?
We can also bring in more of the individual differences between athletes. The nutritional issues during an Ironman 70.3 are: Running out of fuel, hitting the wall, bonking, or just not being able to keep up the intensity during the last part of the race. Becoming progressively dehydrated to an extent where this will limit performance.
Why is nutrition important in a 70.3 triathlon?
For an Ironman 70.3 or other 4 to 7 hour event, nutrition can be an incredibly important factor. In shorter distance triathlons you can get away with making some nutrition mistakes, but during a 70.3 triathlon, it is more likely that you will be punished for nutrition errors.