Helpful guidelines

What should I eat before an Ironman race?

What should I eat before an Ironman race?

Three hours prior to the gun start, consume 400-600 calories (depending on your size) of carbohydrate rich foods that are easily digested like applesauce, rice cakes, oatmeal (keep it low in fiber), pita bread, cereal (again, low in fiber) or white rice.

What do triathletes eat before a race?

At least 1.5-2 hours before the race, aim to consume around 80-100g (320- 400 calories) of easy-to-digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.

What should I eat during an Ironman bike?

As a general rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event.

What should I eat 3 days before triathlon?

Aim for 0.75-1.5 grams of carbohydrate per pound of body mass during the three to four hours prior to the race. Many athletes prefer to have a good-sized breakfast two to three hours before the start, and then something small like a pack of chews or a gel right before the swim.

Should I carb load before IRONMAN?

Consume a meal three and a half hours before the start of your IRONMAN—yes that’s 3:30 a.m. This meal should contain between 110 and 180 grams of carbohydrate, depending upon your size, and contain very little fat or fiber.

What should I eat the morning of the Olympic triathlon?

Both of these meals should be high in carbohydrates and low in fat. Dinner options could include rice, quinoa, pasta, steamed vegetables, potatoes, lean protein and fruit. Think bananas, toast, oatmeal, bagels, fruit or cereal for breakfast.

How many calories do you burn in Ironman?

The longer answer, depends on your body weight, metabolism, and a few other factors. For example, a 130lb woman will expend roughly 7,290 calories, and a 200lb man will expend roughly 10,890 calories, all within the race itself.

Should I carb load before Ironman?