Ironman Wales Nutrition Strategy

[@bengoodfellow1937]

See you over the weekend Mate, fingers crossed for ok weather 😬

[@TriathlonDan]

Yeahhhh buddy!

[@pauljohnstone3199]

Love a bike ride picnic . Looks like all bases covered !! Sugar sugar and sugar 💙

[@TriathlonDan]

Thanks Paul :)

[@irondistance4313]

Sounds like a good plan, I have been using a 20 minute lap timer on my wahoo to remind me to eat and drink on the bike really helps a rookie like me.

[@TriathlonDan]

Thanks :)

[@untrinqueparatus]

Good luck for the big day!

[@TriathlonDan]

Cheers :)

[@Gary_Luke]

Thanks for the recommendation for the Higate flapjacks. I can’t believe they’re only 19p! 👍

[@TriathlonDan]

Bargain isn’t it!

[@kylewheeler6860]

Good luck at Wales. Will see you on course.

[@TriathlonDan]

Thanks Kyle!

[@kylewheeler6860]

@@TriathlonDan pm'd you on Facebook

[@ScottWaltonDev]

I've switched to PH tablets, gels, etc. and I have to say they've been a game changer for my stomach vs the SiS stuff I've moved from. Would strongly recommend!

[@TriathlonDan]

Good to hear! I do want to give their stuff a go

[@sirsilentsandler]

Best of Luck, Dan! My bucket list race there. Hopefully one day I'll be able to do it justice.

[@TriathlonDan]

Thanks Laura, it would be right up your street!

[@bonn1771]

Nice video. I normally add flavors mid way for most of my longer races

[@TriathlonDan]

Thanks :)

[@siobhanbrewer56]

I go for the full picnic buffet experience on the bike - sandwiches / cakes galore

[@TriathlonDan]

Haha love it!

[@leewalters2794]

You could do with more sodium and adding that now won't upset things. Saltstick or PH capsules. Looking at about 1g an hour as a rule of thumb. Best of luck!

[@TriathlonDan]

No shortage of white powder in gram increments around me

[@jasonmccartney4167]

Hope you have room in your pockets for all those chews! Looking forward to following the tracker on this one!

[@TriathlonDan]

I stuff stuff down my top and all sorts haha, walking picnic

[@lewbur7926]

What about salt tablets for when you go onto the water on the bike? Don’t want to be getting the cramps!!

[@TriathlonDan]

Not taking any tablets off you

[@chatlow]

Dan did you need the 3rd bottle on your bike? I'm not sure I need it if there are stops from 40km on?

[@robday3968]

Butter, honey, peanut butter and salt sandwiches, and some soreen, and electrolyte enriched Kendal mint cake, with salt stick tabs to top up the sodium levels. Drinking water.

[@TriathlonDan]

Thanks Rob, can’t be squashing sandwiches in my pocket 🤣

[@robday3968]

@@TriathlonDan nice chatting to you on the zig zag yesterday. Are you signing up again for next year?

[@trisi1048]

I bet you’ll do the full box of Jaffas. Do you know the portaloo locations 😂

[@TriathlonDan]

The jaffas need replenishing 🤣

[@billybabcokcs8224]

good luck

[@TriathlonDan]

Thanks Billy :)

[@arthurlane9810]

Hi Dan, don't forget to add a pinch of salt to your porridge, good look and keep smiling.

[@TriathlonDan]

Thanks Arthur 👍

[@arthurlane9810]

@@TriathlonDan 🙃👍

[@leemathison8728]

OTE Duo bars for me - 1 Bar per 60mins

[@yvonnegregoryevanseyes7343]

Your stomach can only take 70g carb/hour so you might upset your stomach with 100g/hour

[@TriathlonDan]

I regularly have 90-100g/ hour, think it takes some changing

[@stevenleslie8354]

Special needs on the run is the way to. Stick in a bit of fruit cake for lap 3 or 4 depending on where it is. I did an IM and a family had a picnic set up that went I nto the night, they offered me some cake, came home with a wet sail.

[@TriathlonDan]

Definitely going to use special needs now :) thanks

[@McAFitness]

Crisps? You’d be far better with a Snickers mate😉

[@TriathlonDan]

Can of worms 🤣

[@DublinDapper]

Is bringing real food aka not processed an option? No wonder people go on about Digestion issues when they basically eating highly processed sugar for 11/12/13 hours!

[@TriathlonDan]

Not really got the storage, processed sugar seems to be the best to get me through, it’s basically my normal diet 😂

[@mcfarvo]

Chemophobic "Naturalistic fallacy" types are afraid of more simple carbs like sugars, but they aren't a problem when you actually need fast-digesting/quick to have a nice glycemic response, like when running a marathon or doing a massive workout or triathlon! If you are just on a rest day, then probably don't need a ton of those things, probably just get complex carbs with lots of fiber, a little more fat, etc. When you are smashing high activity, it's easiest to get quick proteins and carbs from sources that one can easily eat and store/pack. Normal day, yes, it's generally better to eat simply: oats, eggs, fish, shrimp, chicken, turkey, beef, pork, whole vegetables, fruit, berries, nuts, legumes, grains, etc. On race training days or race day, then deploy your protein bars or carb gels or sugary cereals + skim milk ot whatever you tested. Addendum: instead of orthorexic demonizing of foods you think are "bad," realize that it all depends on the nutritional requirements of the body on a given day/period, all nutrients/foods are just chemicals (though not all chemicals are foods of course, like plutonium or arsenic), find what works for you in whatever contexts and in the long term. Most of the deleterious effects of "processed carbs" comes more from chronic caloric surplus + sedentary lifestyle resulting in excess adiposity that has myriad health effects independe of whatever foods you used to become obese. One problem of some ultra-processed foods is a lack of things like fiber, prebiotics, probiotics, micro-nutrients, antioxidants, etc., so if one supplements those or adds them back into products, called "fortified" or "enriched", then one is fine. Again, generally eating a balanced diet of mostly whole foods with lots of vegetables and fruits and lean animal sources of protein is ideal for most people most days, but that doesn't mean there are not use-cases for almost all foods you can find on the market.