My first race of the year is only a few days away and I thought I would share with you my half Ironman nutrition plan. Ironman 70.3 race day nutritional demands will vary from person to person, but this is how I go about it.
Bike: I carry 750 calories of F2C Glycodurance in 2 bottles. Bottle #1 will last me one hr and has 300 calories. When finished, I ditch it at an aid station and replace it with a new water bottle containing water only. My fuel bottle #2 has 450 calories in it, which should be more than I need to finish the bike (always better to have extra on board) and everytime I take a drink of that, I chase it with straight water.
Run- Out on the run course, gels work for me and usually the gels on course work too. I will grab a gel from the first aid station and carry it until I know I can get it down. Typically I'll consume 1-2 gels during the run. During the last half of the run, I start taking on flat coke if it's available at the aid station. **Make sure if you take coke, you keep taking it to avoid
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