Rookie Ironman Nutrition Analysis

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by Kristin McCowan, MS

I was very confident in my ironman nutrition plan; after all I have a Masters in Nutrition.  I carefully calculated my caloric need in terms of carbohydrate and protein per kilogram of body weight, as well as hydration and electrolyte demands.  Saturday’s dietary intake consisted of easily digestible and familiar foods and lots of water...and here is how my race day at IM USA went vs. what I had planned:

Race Day Nutrition Analysis

Breakfast

2 packets of instant oatmeal

1 can of Red Bull

20 oz. of water

1 plain bagel (hotel microwave didn’t work)

1 can of Red Bull

20 oz. of water 		No Problems
Bike

1 Gu per hour

1 Luna Bar per hour

20 oz. Gatorade per hour

1 banana at 56 miles

1 Gu per hour

1 Luna Bar per hour

30 oz. Gatorade per hour

1 banana at 56 miles

3 pee breaks

Diagnosis: Over-hydrated + water swallowed on swim

Run: 1-19 miles

Drink 4-6 oz. each mile

1 Gu or cookie or pretzel when needed

4-6 oz. of Coke &/or water (forced)

pretzels (just for the salt)

1 packet of salt

Miles 1-13 minor abdominal cramping; Miles 14-19 major abdominal cramping had to walk.

Diagnosis: too much Gatorade

Run: 20-26.2 miles

Drink 4-6 oz. of  diluted Gatorade

Maybe some Fig Newtons or

Pretzels

4-6 oz. of  diluted Gatorade

Fig Newtons at mile 22

Orange slices

1 Gu at mile 23 		No problems
Post Race Whatever I feel like

Soda and dinner out with team mates

Absolutely No Problem

Since the race I’ve concluded that I was over-hydrated at the start which forced me to take 3 pee breaks on the bike.  Another mistake was consuming approx 30 oz. of Gatorade per hour.  This amount along with 1 Gu and 1 Luna Bar were more carbohydrates than my body was able to absorb, resulting in GI distress.  Luckily by mile 19 my system was cleared and I could run again.  I also believe I was able to recover because I was over-hydrated at the beginning.  I’ve also learned that you need to pay attention to how you are feeling and be willing to make adjustments.

Kristin has a Masters in Nutrition and Health Promotion and a Certificate in Sport Nutrition from Simmons College. She has been a triathlete since 1999. For more information on her nutrition services call (508)494-7488 or email her at Kristin.mccowan@simmons.edu.

 

 

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