1. Nutrition and fitness
Fitness alone is no guarantee of success in Ironman. The ability to understand your nutrition requirements is the most important part of Ironman race, and the cycling section can be described as “the main course”.
2. Nutrition Mistakes
Triathletes have their ideal cycling heart rate and power out and average speed for a forecasted time but aren’t aware of how many calories they’ll need per hour when they are on an IM bike. Find out how many calories the bar, gel, or a bottle offer. It’s not difficult to be 150 calories short within an hour. This is an astounding 900 calories shortfall at the conclusion of a 6:00 bike! (900 calories are enough to run 9 miles).
3. Fluid requirements
The maximum amount of liquid you could effectively use during a race will depend on your weight. You need to be able to consume fluids that are appropriate for your body. You need 10ml per 1 kilogram or body weight e.g. for a 70kg athlete the maximum amount absorbed is 700ml fluid per hour.
If you’re required to drink 70ml of fluid in 60 minutes, then how do you make sure you drink 700ml per hour and have an even continuous supply? If you gulp in 20ml (one squirt) at a time that is 35 gulps. If you drink every 10 minutes, you’ll need six gulps each time. Visit:- https://nutritionfitness.fr/
in case you drink once every 15 minutes you will need to take 9 gulps of water to drink 700ml in 60 mins. The best method is to calculate how many sips you take to empty a bottle of 750ml.
4. Calorie range
You must determine the number of calories required on a minimum and maximum basis. If you consume less than the minimum (35 percent) of the amount you require, you’ll quickly run out of energy. If your consumption is higher than that (60%) you will experience severe constipation that may lead to sickness or digestive shutdown meaning you won’t be able to eat food for at least one hour.
5. Training compared to Race nutrition
Once you’ve calculated the number of calories the body can effectively absorb for every hour of exercise make sure you modify this to race. If you consume 400 calories combined from liquid and food intake during training it is possible to consume an extra 10% further when you race. This means that you need to consume at minimum 444 calories. This must be tested and tested throughout race training, as it’s an error that is often made. The slower you go in training the easier it will be to consume 500+ calories in an hour on the bike.
6. Attention to detail
If you use just one scoop of carbohydrate drink in a 500ml bottle do not make use of two scoops in one 750ml bottle. Since the bottle is not twice the volume use one and a half scoops. If you consume a few bars, and don’t have a timetable for usage, you will never learn. Mood swings 7. Negative thoughts are a sign that it’s the time to eat more calories. Mood is the most accurate indicator of low energy levels.
Minute by minute Ironman menu for bikes
8. Bike Menu for Ironman Race Day
5 minutes: Nothing other than water to get rid of salty taste after the salty sea swim.5-15 minutes: Water only.1560 mins Gels and drinks with carbohydrates. In the first hour up to 60 minutes: Solids , bars that contain water, electrolyte beverages. Last 60 – 15 minutes before the end Carbohydrate drinks or electrolytes & gels. The last 15 minutes: Nothing Gels as well as energy bar
9. Have gels before climbs or entering head winds. gels on top, or after climbs once recovered. Every 15 minutes you should eat bite sizes of food. Get bananas at feed stations, one half portions per hour to get the potassium to prevent cramp.
10. What should I eat for dinner?
When you’ve completed the destination, you might need to adjust your nutrition strategy to take into account the terrain. When you’re trying to climb to climb a mountain or a section of headwind the demand for oxygenated blood are very excessive and exhausting and your blood supply will be primarily in your legs. It is important to not put more strain on your digestive system which will cause blood loss from your legs. Therefore, you should drink gels prior to climbing or in the headwinds as they’re easier to take in as well as carbohydrate drinks. Take your liquids following an climb, or after you have fully recovered. You get tired when you’ve digested food but aren’t fully digested inside your stomach. Are you aware of times when you were stuffed to the brim at the end the main course, but had the ability to consume dessert? For optimal performance, it’s advised not to be dependent on solids throughout the course of the race. It is mentally difficult to maintain a high level of energy when you eat the same foods, therefore, keep a variety of food and keep your taste buds active. If you’re tired, your body will crave different foods sometimes salty (electrolyte) or sweet. it is the body’s signal to tell that it is in need of food now.