Triathlon What To Eat and Drink - IRONMAN 70.3 Nutrition Guide

[@myprocoach123]

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[@bloodmouth.]

For anyone who doesn't like these gels and powders, I recommend simple dates! I usually stuff them with an energy ball made of dates, salt and some nuts. You could also stuff them with a slice of a power bar. One large medjool date contains up to 20 grams of carbs, and for me personally it's quite easy to eat up to three of those in an hour. Perfect tri food imo ! ;)

[@myprocoach123]

Thank you for this tip!

[@jayjaylh]

Love the tip!

[@jayjaylh]

First 70.3 coming up in 5 weeks. My plan relies on Gatorade Endurance (3 bottles on the bike + flasks on the run that I will refill along the way) + GU energy gels (1 at T1, 1 at mid-distance on the bike, 1 at T2, and every 30 min on the run). Need to retest during the last 2 brick sessions, but it is the plan and what I have been consuming during training so far. My gut seems to be able to handle both.

[@myprocoach123]

Glad you're practicing your nutrition. Enjoy your first Half Distance Triathlon!

[@KellyWills-h7q]

I totally got my nutrition wrong. I thought about hydration and did ok but only had two energy bars for the hole race. All was good until 7 km in the run. I will not make this mistake in my next 70.3. Thanks for the information.

[@myprocoach123]

Thanks, we all learn by our mistakes!

[@RedfireB15]

I will try the salt pilla and See how it goes

[@myprocoach123]

Super! Keep me posted :D

[@TomSnowSkate]

For the Clif Blok strategy, how many packets would you suggest consuming throughout the race? Is 1 pack per hour on the bike enough?

[@myprocoach123]

Each block contains 8 grams of carbohydrate. Depending on your size and what you can handle, you should aim for 50-90 grams of carb per hour. So, if you're drinking water (rather than a carbohyrate energy drink), you would probably benefit from more than one packet per hour in a long race. But maybe practice this in training to see how your body reacts first. Good luck!

[@mijazgain]

Thanks

[@myprocoach123]

Welcome

[@Pepegrillomates]

thoughts on water with sugar replacing maurten 320?

[@myprocoach123]

Thanks for this great question, we're actually planning on creating a video on exactly this where we'l create a homemade energy drink. Stay tuned and we'll answer this in depth for you :)

[@BonnieVanderende]

Have you had any experience with CarboPro or Tailwinds? They are quick at dissolving and I have been encouraged to put one or the other in my bottles instead of sports drinks

[@myprocoach123]

Nutrition is very individual; if you have practiced with these products and they don't cause GI upset, then use them. The water bottle is very convenient for gels when you have other bottles available for hydration, too.

[@antoniopoveda8787]

He tratado de consumir barras energéticas o algo diferente a los geles, pero la fatiga en la bicicleta me dificulta. En un par de ironman70.3 consumir solo líquidos me ha provocado llenura en el estómago. Cuál crees que sea la mejor combinación para superar estas molestias?

[@myprocoach123]

Este vídeo te puede ayudar kzbin.info/www/bejne/mpnQpp2CbpJ-rLM