If you have already done an iron-distance triathlon, you will know the impact that getting your nutrition right or wrong can have on your race. Many triathletes can experience gastrointestinal problems while racing. Issues like diarrhoea, nausea, bloating, vomiting, flatulence and abdominal discomfort. So, if you are new to long-distance triathlons, it’s important to develop a nutritional plan well in advance of race day, and make sure you practice it – in terms of both content and timing so that you aren't trying anything new or unfamiliar on race day. It should start at least 6-10 weeks before the race and is important during your entire preparation phase. Please remember that every athlete is different, so there’s no such thing as a ‘one size fits all’ nutrition plan! Always seek medical/nutritional advice before starting a new plan. Especially if you have underlying health issues and/or take medications. In collaboration with our Nutritional Therapist Stephanie Goold, this was the nutrition that record-breaker athlete and Coach Jon Warren used during UltraMan UK 2021 (finishing 2nd place overall).
3 days pre-event
Carb loading (4 grams of carbohydrate per pound of bodyweight, per day).
Day 1 of Ultraman
Breakfast (2.5 hours pre-event): 70g porridge oats, soy milk Whey protein shake, made with 250ml soy milk(fortified with iron) 1 Tbsp of peanut butter 1 medium banana 1 black coffee 500ml of Precision Hydration 1000mg electrolyte drink 30 minutes pre-event: 1 OTE Energy gel 100ml water EVENT 1: Swim, 10km (Time: 3 hours, 57 mins) Nutrition during swim: 4 X OTE Super Carbs energy gel (40g carbs) (1 every 60 minutes) 3 x 500ml of OTE electrolyte Hydro-Tabs mixed with OTE energy drink (40g carbs) (1 every 80 minutes)
EVENT 2: Bike, 145km (Time: 5 hours, 17 mins) Nutrition during bike:
Every hour: Half a white bagel with Nutella Half an OTE caramel anytime bar One OTE energy gel 500ml of OTE Energy drink 2 X Precision Hydration salt capsules per hour (250mg per capsule) In addition: 1 x OTE peanut protein bar 2 x OTE caffeine energy gel 2 handfuls of jelly sweets Upon finishing: Whey protein shake, made with 250ml soy milk Handful of mixed salted nuts Filtered water – sipped until urine turned pale hay/yellow coloured Dinner: Spaghetti Bolognese with garlic bread Large mixed salad Before bed:
Casein protein shake, made with 250ml soy milk and Cherry Active 30ml sachet
Day 2 of Ultraman
Breakfast (2.5 hours pre-event): 2 slices of white toast with peanut butter 1 medium banana 1 black coffee Whey protein shake, made with 250ml soy milk 500ml of Precision Hydration 1000mg electrolyte drink 30 minutes pre-event: 1 OTE Energy gel 100ml water EVENT 3: Bike, 276km (Time: 9 hours 31 mins) Nutrition during bike:
Every hour: Half a white bagel with Nutella Half an OTE Caramel Anytime Bar One OTE energy gel 500ml of OTE Energy drink 2 X Precision Hydration Salt capsules per hour (250mg per capsule) In addition: 1 x OTE Peanut Protein Bar 2 x OTE caffeine energy gel 2 handfuls of jelly sweets
Upon finishing: Whey protein shake, made with 250ml soy milk Handful of mixed salted nuts Filtered water – sipped until urine turned pale hay/yellow coloured Dinner: Salmon fillet, mixed vegetables and baked potato Before bed:
Casein protein shake, made with 250ml soy milk and Cherry Active 30ml sachet
Day 3 of Ultraman
Breakfast (3 hours pre-event): 2 slices of white toast with peanut butter 1 medium banana Whey protein shake, made with 250ml soy milk
1 black coffee. 500ml of Precision Hydration 1000mg electrolyte drink 30 minutes pre-event: 1 OTE Energy gel 100ml water EVENT 4: Run, 84km (double marathon) (Time: 7 hours 49 mins) Nutrition during run:
Every hour: 1 OTE energy gel 1 OTE SuperCarb energy gel Maurten drink mix 160, (40g of carbs per 500ml liquid). 250ml drank every hour with 1 Precision Hydration Salt capsules In addition: 2 cans of Red Bull 3 bottles of 500ml Lucozade Sport
Upon finishing: Whey protein shake, made with 250ml soy milk Handul of mixed salted nuts Filtered water – sipped until urine turned pale hay/yellow coloured Dinner: Ribeye steak, mixed vegetables, baked sweet potato Before bed:
Casein protein shake, made with 250ml soy milk and Cherry Active 30ml sachet
For advice fuelling for your next endurance event, contact 4Performance nutritionist Stephanie
