Triathlete’s Nutrition Plan For 70.3 Training

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Nutrition can be a vital element for an Ironman 70.3 or other events that may last from 4-7 hours. For lesser, shorter-distance triathlons, you can make errors with your nutrition and still manage all right, however, if you do the same in a 70.3 triathlon, you could suffer the consequences.

When talking to athletes who had an unsuccessful 70.3 race, they usually blame their nutrition as the primary cause of their poor performance.

Three Main Nutrition Issues

The nutritional issues during an Ironman 70.3 are:

Running out of fuel, hitting the wall, bonking, or just not being able to keep up the intensity during the last part of the race.
Becoming progressively dehydrated to an extent where this will limit performance.
Gastrointestinal problems such as stomach cramps, bloating, etc. can hurt your performance.

Fueling

Carbohydrate is the primary energy source for activities like this, particularly if you finish the event within a time frame of four hours as opposed to seven. Your body has approximately 500 g of carbohydrates in it, which amounts to 2000 kcal, and it is not sufficient for you to reach the goal.

It’s expected to provide enough sustenance for most athletes to finish the first three hours of an endurance race lasting from four to seven hours, however, taking on extra fluid from the beginning is necessary.

You should begin consuming carbohydrates long enough in advance to make sure you don’t become exhausted due to a lack of them. Once you have depleted your body’s reserves of carbohydrates, it can be difficult to get them back.

As a general guideline, try to consume 60 grams of carbs every hour. This carbohydrate can exist as a bar-shaped item, a gel, a type of confection, or a beverage. Ensure that the amounts of fat, protein, and fibre present in solid foods don’t exceed a couple of grams.

The choice of what to utilize is totally up to you and what you prefer. Athletes who run at quicker speeds typically drink more fluids and eat less solid food as it is difficult to chew when exercising intensely.

To give some idea of what 60 grams per hour equates to, it means that for every hour of the race you would need one of the following combinations:

2 gels and a small amount of sports drink
1 gel and a bottle of a sports drink
1 energy bar and half a bottle of a sports drink

The amount of carbohydrates and fat that the body uses for energy depends on the intensity of the activity being done. The more moderate the effort, the longer the glycogen stores will stay intact, whereas, with a more vigorous effort, it will be used up faster.

Due to the limited amounts of carbohydrates readily available to convert fat into glucose, if we do not eat quick-to-digest carbs consistently during a 70.3, we will run out of energy or ‘hit the wall’ and experience ‘bonking’.

In conclusion, fueling is extremely vital when it comes to succeeding in a triathlon as the longer the race, the more strain it puts on the body. Therefore, if an athlete wants to demonstrate their attained level of fitness, a smart and proper fueling strategy is essential.

Key Points:

Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. Consuming a combination of carbs is best since they are absorbed through different mechanisms and break down into glucose at different rates, decreasing the risk of gastrointestinal (GI) distress.
Properly formulated sports drinks, energy gels, sports chews, and low-fat and fibre sports bars are effective fuel sources.
The body’s gastrointestinal absorption rate is higher on the bike due to lower heart rates, so aim to fuel at the middle to top of the recommended carb range. If you want to include semi-solids or solid food such as boiled salted potatoes, well-formulated sports bars, or peanut butter crackers, do so in the middle of the ride with the last 60-90 minutes using designated sports fuel/beverage only. Switching to carb-only sports fuel allows solids to clear the gut by the time you hit T2, warding off GI upset on the run.
Fueling on the bike can be tricky as your priority is riding safely and staying clear of other competitors. Ensure that you can access your fuel easily while navigating the bike. Bento boxes and tri kit pockets are common and easily accessible fuel storage locations. Be sure to open the package before the ride/race and break it into small bite sizes for convenience and safety – in the case of a bar or pack of crackers.
On the run, since heart rates are higher, fueling should be in the low to middle of the carb range. Opt for liquids, diluted gels, or bite-size gummies instead of solids – and go with tried and true easy-to-digest formulations.
Fuel and hydrate early and often. One of the pitfalls athletes fall into is waiting an hour or two into the race to begin fueling with the mindset they don’t need it yet. Just as the body is the freshest early in the race, the same goes for the GI system. Take advantage of the situation and start right out of the gate. Waiting too long to fuel and hydrate increases the chance of dehydration which increases gastrointestinal problems (cramping, vomiting, diarrhoea).

To get the most precise figures, look at the food labels of the items you intend to utilize to pinpoint the exact quantities.

Hydration

It is suggested that for athletes with a slower pace, drinking according to thirst is an effective method. If you move more quickly, it is advantageous to come into the situation armed with a plan. One should take advantage of the initial portion of competition when their digestive system is functioning properly to consume both carbohydrates and liquids.

At a later stage of the race, although you may be dehydrated, your body may not be capable of processing as much liquid. Don’t drink excessively and use common sense. The aim is to come out of it having shed a few pounds (2 to 4 pounds) by the end.

Gaining weight is an indication that one has consumed an excessive amount of alcohol and should therefore be avoided. It is undeniably essential to consider dehydration when temperatures are high. Be sure to stay well-hydrated in the days before your race; this will help ensure you get off to a good start.

Undiluted water can satisfy thirst but does not effectively replenish fluids. The cause of this is that sodium helps with the uptake of fluids. Without sufficient sodium intake, water can build up in the body’s extracellular spaces, resulting in uncomfortable bloating, puffiness, and increased weight.

A sports drink that is properly made, with additional sodium included, to satisfy both hydration and caloric needs is optimal. Remember that the quantity of fluids and electrolytes a person needs varies from person to person and can be determined through a sweat and sodium rate test and practice encampments.

Many studies have evidence that long-distance athletes who produce a lot of sweat with a relatively high sodium concentration endure considerable sodium losses.

Key Points:

Drink early and often right out of T1 and consume 20-32+oz (600-960ml) per hour depending on heat, humidity, individual sweat rate, intensity, etc. Fluid needs are highly individual. Therefore, this fluid range is a general range.
One gulp of fluid = 1 oz. Shoot for 4-8 oz (120-240ml) every 10-15 min on the bike and 3-4+ oz (90-120ml) at each run aid station. Taking short, intentional walk breaks at run aid stations to get in 3-5 good gulps will set you up for a stronger finish than banking time early in the run by skipping aid stations.
Do not depend on thirst to guide your hydration strategy. Instead, drink according to your plan and schedule.
A good indication of being adequately hydrated for a successful run off the bike is the need to urinate once every 2.5 hours on the bike. This translates to needing to once on the bike or if the ride is <3 hours, holding off for the porta-potty in T2.
Hyponatremia, or low blood sodium levels, occurs when fluid intake exceeds sweat and urine loss or fluid replacement lacks sufficient sodium. Weight gain during training and racing is a warning sign of overconsumption or the inability to absorb fluids and occurs more often with endurance athletes who rely on plain water to meet fluid needs.
*500-1000+mg sodium per hour is a general range, but it is highly individual. The best way to determine sodium loss is to have a sweat sodium test for both the bike and run since sweat rates and sodium loss vary between the bike and run.

Caffeine during 70.3

Multiple studies show that taking a small to moderate amount of caffeine can boost performance.

Caffeine is a substance that works as a stimulant on the central nervous system, raising our pain limit and making physical labour appear easier. The recommended dosage is 2-3mg/kg body weight.

It is advantageous to ingest caffeine during the second half of a 70.3 triathlon to effectively put off feelings of exhaustion. The most effective plan is to determine the smallest amount of the treatment that works for you and is successful in instruction.

Despite what some may think, having too much caffeine is not advantageous as it can lead to severe outcomes including a raised heartbeat, shaking, and nervousness. To maximize the potency of caffeine on race day, reduce your caffeine intake by half three to four days before.

Drinking caffeine can worsen digestive problems, particularly in people who do not have it every day. You should experiment with consuming caffeine during practice if you don’t usually use it and plan to have it on race day.

Gastrointestinal Issues

A significant fraction of participants in a 70.3-mile race, somewhere between 30 and 70 per cent, endure GI issues. Some of these issues may be rather insignificant, but some could be so extreme that they influence productivity.

Some athletes have a greater likelihood of encountering these issues than others. The grievances might have nothing to do with what is being eaten, and in some cases, these may only occur on the day of the running event.

This indicates that being stressed on the day of a race may be a factor. Research has revealed that dietary factors such as dietary fibre, fat, and highly concentrated carbohydrate beverages can all contribute to gastrointestinal distress.

You should plan in advance to determine where your carbs will come from (like drinks, gels, bars), how much fluid you’ll need (whether you will carry it, receive it at special needs spots, or get it at the feed stations), and aim for approximately 60 g/h of carbohydrate intake as well as enough liquid that you don’t lose a significant amount of weight.

You can estimate your progress by weighing yourself before and after exercise. Take the time to contemplate this and make a written record of your strategy.

Common mistakes on race day

The most common mistakes are:

Sticking to a plan at all costs. If for some unforeseen reason, you cannot follow the plan (you lost a bottle, or you are developing gastrointestinal problems), do not continue with the plan at all costs. Be flexible and adapt. A slightly lower intake is not going to be a problem, forcing more nutrition in the will.
Do not try something new on race day. Some athletes walk around at expos, buying new products for the race the next day. Only use products that you have tried and tested, products you know you tolerate well.
Thinking that more is better. Drinking more, and eating more is not always better. Sure, you have to take in enough energy and enough fluids, but once you achieve the basic needs, more is not necessarily better and in some cases detrimental.

A couple of extra points

1. In most athletes, losing sodium in a competition like this will not have any real impact on performance, so electrolyte powders, pills, or other sources of extra salts do not need to be a significant part of their plan. Too much might cause gastrointestinal problems.

2. It is possible that ingesting a moderate dosage of caffeine (about 3 mg/kg, which is equivalent to consuming one large cup of coffee or two espressos) before the start of performance may aid certain athletes. Some athletes like it, and some don’t. Test out different approaches to training and determine what is most effective for you.

3. Create a plan for energy/hydration, practice it during practice, and remain faithful to YOUR plan on the competition day. Remember the golden rule: Nothing new on race day!!

4. See how your plan works under similar conditions to a race day by doing mock training sessions that include long cycling segments, combinations of cycling and running, and extensive running at the kind of effort and temperature you expect on race day.

5. Prepare for the day of the race with the same level of attention and focus as you do when practising. You must condition your intestines to handle the fuel you picked out for the 70.3 events just as much as you are getting your body prepared to go the full distance. It needs to be able to digest it efficiently even with the high levels of exertion at the event.

It is vital to maintain a consistent pace from the beginning, an even effort that can be built on. Engaging in strenuous activity too quickly may disrupt the digestive system, resulting in a feeling of being bloated and a wet stomach, destroying any hopes of success from the outset.

6. Be willing to make prompt adjustments to your carefully planned fuel plan for race day despite the practice you have put in. On race day, anything is possible and it is best to be prepared in case you experience an unexpected nutritional issue or something unexpected occurs.

Potholes or sweaty hands can cause unexpected occurrences, such as bottles flying off your bicycle when you hit the pothole or gummies slipping out of your grip before getting to enjoy them.

7. Get used to the energy drinks provided during the competition and test them out in practice, so they will not be unfamiliar if you need to rely on an alternative plan.

8. This is the fundamental premise of appropriate fueling for a 70.3 race. A lot of athletes don’t focus on the rudimentary elements and instead put too much energy into other matters and get sidetracked by insignificant stuff (often supplements) rather than concentrating on the basics.

The following phase involves personalizing the plan completely, but this process is more complex and could necessitate some measurements to be taken.