Nine tips for Ironman Nutrition on Race Day

Here is nine tips for race-day nutrition that have helped me over the years:

1. Cut caffeine out of your diet 3 weeks before race day.

2. Eat easily digestible food high in calories 4 hours before race start.  I use bagels.

3. Eat a normal small breakfast when you get up.

4. Drink a Gatorade or equivalent right before the swim

5. Pay attention to HR on the bike and run.  It will tell you if your nutrition is off.

6. Drink about one liter of water per hour.

7. Take a small amount of caffeine when you wake up, halfway through the bike, end of bike, and middle of run.

8. Take Ibuprofin halfway through bike, end of bike, halfway through run, but only for comfort, not to mask serious pain.

9. If you can't maintain a smile, you are going too hard.

How to Have a Great Ironman Run

How to Have a Great Ironman Bike

How to Train for and Swim an Ironman

How do you train for and swim the 2.4 miles in an Ironman?  Let's talk strategies!

1. Swim 4000 yards/meters or one hour at least three times a week.
2. Figure out your pace and swim it non-stop each time.
3. Use the timer function in a watch to stay on pace.
4. Work on form while swimming. Don't waste time!
5. Every few practices, you'll be able to increase the pace.
6. Get familiar with the feel of that pace, then swim slightly slower than that on race day.

Tomorrow, we will cover the bike ride.

IronBaby Quick Review

Updates about the Ironbaby fundraising totals, upcoming videos, and a quick tour of the improvements to the ZenTri Training Labs.