INCURABLE DATA GEEK
RSSSami,Love your blog and info. I just competed in my first Ironman and unfortunely succumbed to the most common rookie mistake; poor nutrition. I started cramping up at mile 60 of the Bike, and fought for the next 10 hours to finish until Mile 18 of the run had me working hard to break a 22 minute mile. I'd be interested in hearing more about you pre race nutrition plan and your race day nutrition plan.
Hi there, my race-day nutrition is quite straightforward: 100% liquid only. All “electrolytes” come from table salt, liquid is water and calories are 100% carbohydrates (mostly from maltodextrin, which you can buy in bulk at a few dollars per pound), no protein, no fat. Simple, cheap, reliable.
Of course, you need to know how much and when and there are a lot more nuances behind that, but the basic formula is that I try to rehydrate 100% of fluid losses on the bike (if it’s an Ironman) and always eat max carbs per hr (that you can tolerate and absorb).
About INCURABLE DATA GEEK
If you can measure it, you can improve it. Yes, I have a spreadsheet for everything.
You can contact me at sami (at) samiinkinen (dot) com.
