There’s no doubt racing a half or full Ironman puts some serious demands on your body – I’ve heard people call it â€œcrazyâ€, â€œinsaneâ€, â€œmasochisticâ€, then some people are just left speechless at what we put ourselves through. Over my years of racing, I’ve learned that it requires some serious, high quality nutrition (and a nutrition plan) to get the most out of my performance. I’ve tried a lot of different brands/diets/techniques, and here’s a bit of a summary of what I’ve found works best for me.
I think when training for Ironman events, it’s really important to have breakfast to set yourself up for the long days of training. I’m a big fan of the fats – bacon, eggs and avocado is one of my favourite breakfasts – It’s very filling and I can go all day. The other option pre-training, when I want solid food, is to have an Endura Energy Bar â€“ they’re just a super convenient way to get an extra 1000 kj of energy, with extra vitamins and minerals as well – the fact they’re delicious doesn’t hurt either.
I like to have a serve of Endura Optimizer just before training (about 30 mins before), so I sip on a sports bottle with four/six scoops of Opti mixed with 750 mL of water. If I’m tired and the body is pretty sore, I like to have six scoops of Opti. But if I just want something light, I’ll have four scoops. I find Opti really easy to digest quickly, so it doesn’t â€œsitâ€ in my gut during the session, and the low fibre content means it doesn’t cause me any gastric upsets during training â€“ I don’t have the strongest stomach when really pushing my body, so this is something I’m particularly thankful for.
I treat training the same as I would a race – someone once told me “It’s critical for race day success that you train using your sports nutrition, so you know just what your body needs come race day” and that has really stuck with me.
During the session I have a bottle of Endura Rehydration Performance Fuel (two scoops in 700 mL water) each hour. This is the isotonic dosage, which matches the concentration of the body’s own fluids for enhanced absorption. This helps keep my electrolytes topped up, helps prevent cramps and supplies me with a bit of energy for the session. The Raspberry and Pineapple flavours are definitely my favourites – I just love them.
For long sessions (more than two hours), I also take one to two Endura Gels each hour to keep my energy levels up, washing them down with water. I love all the flavours, but I can’t go past coffee.
For even longer rides (greater than 4 hours) I also have an Endura Energy Bar with water, to really keep those energy levels topped up.
After every training session I like to make “The Endura Shake”, a mix of Endura Optimizer (Vanilla or Banana), bananas, frozen berries and water. It’s absolutely delicious and it’s a hit in our household, as my wife loves them as well (I usually make an extra one for her, so mine doesn’t go missing). With the high quality protein, carbohydrates and electrolytes from the Optimizer, it really helps to maximise my recovery. I try and drink it within 30 minutes of training, to really kick off my recovery as soon as possible.
Extra Supplements to Keep Me Healthy
Training and racing puts a lot of strain on my body, so I also take some other supplements each day to help maximise my training and keep me in tip-top health:
- Endura Max: Provides a high dose of highly absorbable magnesium, which helps prevent cramps and aid recovery. This is particularly important during the rigorous training required for Long Course and Ironman.
- Endura Overtraining Formula: To help minimise the effects of physical stress when going through a heavy speed training phase.
- Endura Glutamine: To support muscle repair and recovery.
- Endura N-Acetyl Carnitine: To help metabolise fats for energy production. This is important for an Ironman event because over such a long event fat is an important fuel. I also find it makes me feel more alert.
- Ethical Nutrients Hi-Strength Q10 Absorb 150 mg: To help support cellular energy production, heart health and general wellbeing.
- Ethical Nutrients Hi-Strength Fish Oil: To help maintain joint health and mobility.
- Ethical Nutrients Iron Max: Because high intensity exercise increases the bodies demands for iron.
Pushing my body to its limits can leave my immune system a bit under-strength, so I take a few immune-boosting nutrients to try and avoid those annoying bugs that can put a stop to training:
- Ethical Nutrients Extra C tablets: For immune system support, it’s also a handy free-radical scavenger.
- Ethical Nutrients Immune Defence: I take Immune Defence every day to help me fight off things like colds, and up the intake to one tablet twice daily to help fight things off if I do catch something.
- Ethical Nutrients Zinc Zix: To help boost my immune system.