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 racing . The bike portion is “the main course”.
2. Nutrition Mistakes
Triathletes know their max cycling heart rate and power out and average speed for a forecasted time but fail to know the amount of calories they require per hour during training on the IM bike. Find out how many calories the bar, gel, or a bottle will provide. It’s easy to fall one hundred calories under for an hour. That’s a whooping 900 shortfall at the conclusion of a 6:00 bike! (900 calories will sustain you for 9 miles).
3. Fluid requirements
The amount of liquid you could efficiently consume during a race is determined by your weight. You must learn to consume fluids for your body size.
You require 10ml for each kilogram in body mass e.g. for an athlete who weighs 70kg, the maximum amount of fluid that can be absorb is 700ml fluid an hour. Visit:- https://nutritionfitness.fr/
If you’re required to drink 70ml of fluid in 60 minutes, then how do you ensure you drink 700ml of fluid in an hour, and maintain a regular supply? If you consume 20 milliliters (one squirt) at a time , it will equal 35 gulps. If you drink once every 10 minutes, you’ll require 6 gulps at a time. if however you drink every 15 minutes you will need to take 9 gulps in order to consume 700ml within 60 minutes. The best method is to determine the amount of sips that you require to empty a 750ml bottle.
4. Calorie range
You must determine the number of calories required in a minimum as well as a maximum basis. If you consume less than minimum (35 percent) of the calories you require you’ll quickly exhaust yourself of energy. If you consume more than the maximum (60 percent) you will experience severe gastric bloating that could lead to illness or a digestive shut-down, meaning you’ll be unable to eat for at least an hour.
5. Training compared to Race nutrition
After you’ve calculated the amount of calories that your body can absorb effectively for every hour of exercise ensure that you alter this for racing. If you use 400 calories in combination from the food and fluids you consume during your training you should be able to cover an extra 10% further when you race. This means that you need to consume at least the equivalent of 440 calories. This should be tested and tested during race training, as it’s a common unnecessary mistake. The slower you go in your training, the more likely it is to burn 500+ calories per hour of cycling.
6. Attention to detail
If you are using one scoop of carbohydrate drink in a 500ml bottle then DO NOT take two scoops of the drink in a 750ml, the bottle will not be twice as volume use one and two scoops. If you go through a few bars and have no usage timetable and you don’t know how to use them, you’ll never be able to. Mood changes from 7 to 7. Positive thoughts mean it’s time to consume more calories. The mood is the most reliable indicator of low levels of energy.
Minute-by-minute Ironman menu for bikes
8. Bike Menu for Ironman Race Day
Zero-5 minutes: Nothing except you have to drink to remove the salty taste of a salty sea swim.5-15 minutes: Water only.1560 mins Drinks and gels containing carbohydrates. From the first hour to 60 minutes: solids and bars with water; electrolyte drink. The last 60 to 15 minutes before the end Carbohydrate drinks or electrolytes and gels. The final 15 minutes: nothing. Gels as well as energy bar
9. Take gels prior to climbing or entering head winds. gels on top, or after climbs once recovered. Every 15 minutes take small portions of food. Find bananas at food outlets, half portion per hour for potassium to prevent cramp.
10. What do you eat at night?
When you’ve completed the desired level, you might have to modify your diet plan to adjust to the terrain. When you are trying hard on a steep hill or section of headwind the need for oxygenated blood are very high and demanding and your blood supply will be predominately within your legs. It is important to not put an additional burden for your digestive system that could cause blood to flow away from your legs. Make sure you drink gels prior climbs or when you are in head winds because they are more palatable and are a great complement to carbohydrate drinks. Take your liquids following climbing or after you have recuperated. It’s easy to feel tired when you’ve got food that’s been digested but not completely within your stomach. Are you aware of times when you were stuffed up by the time you finished a main course but still managed to eat dessert? For optimal performance, it’s wise not to rely on solid foods for the entire duration time. Mentally , it can be difficult to maintain your energy levels with the same meals, so be sure to maintain your palate engaged. When you’re tired, your body may crave different foods sometimes salty (electrolyte) and sometimes sweet. it is the body’s signal to tell you what it needs now.