• Days preceding race: Make sure to carbo-load for at least a couple of days prior to the race to assure your glycogen stores are fully charged
• Pre-race: A couple of hours before the start of the race, many people will consume a variety of foods such as Clif Bars, yogurt, bananas, etc…. Hydrate, hydrate, hydrate.
• After the swim, during the first transition: Most people will take in a modest amount of solid food (1/3 Clif Bar or so) plus a few mouthfuls of a sports drink.
• Initial part of the bike leg: During the first hour of the ride, many people will consume solid foods (Clif Bars, bananas, bagels, etc…) as well as some sort of sports drink. Some prefer to use just a carbohydrate drink, while others use a carbohydrate/protein blend. As with all stages of the race, hydration is key. Try to consume 6-12 fluid ounces every 15 minutes.
• During the latter part of the bike leg: Many racers switch from solid foods to gels at this point in preparation for the run. Most single serve gel packets (like CLIF SHOT) contain 100 calories, and we recommend consuming 2-3 per hour depending on what else is being consumed. Try to consumer 6-12 ounces of water every 15 minutes.
• On the run: Gels and water. Again, depending if athletes are taking in a carbohydrate drink or just water, we recommend 2-3 gel packets per hour. Again, try to consume 6-12 ounces of water every 15 minutes

Side note: Below is a brief quote from the American College of Sports Medicine on recommended carbohydrate ingestion during endurance races.

"During intense exercise lasting longer than 1 h, it is recommended that carbohydrates be ingested at a rate of 30-60 grams per hour to maintain oxidation of carbohydrates and delay fatigue. This rate of carbohydrate intake can be achieved without compromising fluid delivery by drinking 600-1200 ml per hour of solutions containing 4%-8% carbohydrates (grams per 100 ml). The carbohydrates can be sugars (glucose or sucrose) or starch (e.g., maltodextrin)."

• Hammer Gel at 2-3 servings an hour and/or Sustained Energy at 2-3 scoops an hour used alternately or as preferred by individual tastes. This will provide sufficient calories (200-350/hour) without overfeeding.
• Endurolytes for electrolyte replacement at a dose of 2-5 capsules an hour depending on the athlete's body size, length of event, intensity during event, and climactic conditions.
• Water at approximately 16-24 ounces per hour (also taking into consideration the fluid from Sustained Energy mixture).

Here are the reasons for these suggestions:

As we all know, carbs are king when it comes to fueling the body in all forms of endurance exercise. However, carbohydrates can enhance performance or hinder it, depending on what type is used and how much is used. Misinformed athletes continue to misuse simple sugars, or use too many complex carbohydrates prior to exercise, during exercise, and after exercise.

Complex carbohydrates are superior to simple sugars in that they allow a greater volume of calories to get into the bloodstream from the GI tract than does anything containing simple sugars. The biggest problem is that once only a minimum (it doesn't take much) of the short-chain sugars are present in the blood channels, a "sugar/insulin spike" occurs followed by traumatic blood sugar below-fasting depression, or a "bonk." Because complex carbohydrates may enter at a relatively high 15-20 percent solution, the typical crashing "bonk" is not typically as low as the simple sugar "crash."

The other question people always seem to ask relates to the glycemic index (GI) of various carbohydrates. Prior to exercise this is critical unless the pre-workout meal is completed three hours prior to exercise, thus allowing insulin levels to return to baseline. After exercise begins, the glycemic index impact on insulin release is moderated DURING exercise and is inhibited because sympathetic nervous system hormones are generated in a low depleting blood sugar environment. In other words, the body has a highly effective way of regulating insulin during exercise. Processed simple sugars are usually in the 95-110 GI range, while processed complex carbohydrates are generally in the 110-130 GI-range, depending on the type of maltodextrin used. During exercise glycemic index is not a factor unless an athlete consumes more than the liver can return to the energy cycle (about 280 carbohydrate calories per hour maximum).

While allowing for a greater allowance for the larger athlete, a maximum of 280 carbohydrate calories an hour is the most the liver can return to the energy cycle. Yes, you may be using up 400-500 calories or more an hour, but your body cannot replace those in equal amounts on an hourly basis. The body can only process a given amount of calories an hour and to force additional food down in the hope of "topping off" or "getting ahead of" calorie needs will usually backfire. Instead of having more calories available for fuel, they will sit in your stomach causing, at the very least, bloating, at the most, nausea and vomiting. Few things will slow you down faster or cause you to have to stop than taking in more calories than your body can handle. Even the leanest of athletes have several thousand calories available in the form of stored fatty acids, most carrying nearly 100,000 calories of energy from their stores of fatty acids. Body fat stores are the fuels of choice, providing 60-65 percent of your energy needs, when exercise goes beyond two hours in length.

Once exercise goes beyond 90 minutes, it will be necessary to incorporate protein into the fuel mix. After about 90 minutes of exercise, our bodies begin utilizing protein as a partial fuel source for energy demands. After the first 70-90 minutes of exercise, and until you stop exercising, 12.5-15 percent of the calories you burn will come from protein. Technically, this process is called gluconeogenesis. This process is unavoidable, and if you don't provide protein in your fuel, your body will literally scavenge it from your muscles. It’s called catabolism, also known as "protein cannibalization," and it'll cause premature muscular fatigue while you exercise (due to excess ammonia production), as well as more post-workout soreness, in addition to compromising your immune system in the long run.

The final ingredient for proper fueling during exercise or a race has to resolve the electrolyte issue. Electrolyte replacement during exercise is a necessary procedure that is also highly individualistic. This is because everyone's body is different, racing duration and intensities are different, and weather conditions are different. With that in mind, it's no wonder there are so many schools of thought when it comes to electrolyte replacement. Even if the athlete has never cramped, it is still extremely important to provide the minerals necessary for proper cellular metabolism, cardiac function, and muscle contractions. All too often the endurance athlete finds out too late that these electrolytes have been depleted through bodily fluids and perspiration, the signs of which are muscle weakness, nausea and cramping. We believe that while sports drinks may contain one or more electrolytes, it is important to replace the specific ones primarily used during exercise in a form (capsules) that allows alteration of dosages based on body weight, BMI, length and intensity of training, and weather. In addition, electrolyte loss can vary by several hundred percent, depending on the extent of heat stress and the degree of acclimatization, while caloric and fluid needs do not vary by more than 10-20 percent.

In addition, there's always been a lot of talk about supplementing salt to one's intake during exercise or races, especially during long, hot efforts. The truth is that the human body needs very minute amounts of sodium to function normally. We need only 250 mg of sodium each day (athletes maybe 500 mg), which is easily supplied by natural, unprocessed foods. The average American consumes approximately 6,000 to 7,000 mg per day. The average athlete stores at least 8,000 mg of dietary sodium in tissues.

Most athletes perform successfully using from 80-300 mg sodium per hour in prolonged endurance events. Mechanisms regulating sodium excretion in kidneys are very complex and lengthy. Sweat losses generate large losses in sodium and chloride, which are re-circulated by a positive feedback loop monitored closely by hormonal receptors throughout the body. In other words, the body has very effective mechanisms to regulate and re-circulate sodium and potassium. Rapid replacement of sodium neutralizes the body's hormonal defenses, allowing water replenishment to dilute sodium content. A high sodium electrolyte supplement is temporal and contradictory to natural physiological serum electrolyte control. One reason salt tablets were eliminated from professional athletic training kits is that shortly after a sodium-depleted athlete would slug a few salt tablets, stomach cramps would bend him or her over double. If the athlete overdoes it in regard to sodium intake, he/she will be interfering with normal/natural body mechanics, the hormonal and enzymatic functions. In other words, if athletes start going heavy on sodium consumption, replacing losses too rapidly, they’d better stay heavy on it because they are overriding normal body functions.

FIREBALL: I would try to utilize real foods that I have been used to in training, and some gels during the event to sustain my output. A combination of easily digested foods taken in at short regular intervals so that my stomach is not overloaded. I would hyper-load fluids 1-3 days prior to the event by glycerine loading and eating at regular intervals. With respect to gels and feedback I have received from users around the world: Most of the energy gels on the market are cornstarch-based and contain flavoring, additives, etc. Fireball has been found by triathletes to outperform other gels in the following areas:

1. Fireball is a glucose/glycerine base which is an extremely absorbable energy substance.
2. Glycerine is the second ingredient by volume in the gel, making it a serious product for those wanting to increase their ability to enhance fluid absorption. (Glycerine is a humectant.) No other gel has a high glycerine content as Fireball does. The glycerine is a 100 percent vegetable source, not a cheap, animal-based grade glycerine.
3. Fireball is the only energy gel to increase breathing abilities without stimulants or drugs. It works effectively, naturally and efficiently each and every time even after multiple pouch usages in an event.

LEPPIN: Half-Ironman races require solid and semisolid foods as well as sports drinks. A good form of salt supplementation in hot weather would also be advised. My personal nutritional regimen would include eating some solids—e.g., potato, figs, banana, sports drink and water in the early portion of the bike leg. Toward the end of the bike I would consume more gels and sports drink to keep my energy levels up for the run. In hot weather I would chew up and rinse down a salt tablet or capsule about every hour on the bike. This would keep my hydration and body Ph under control.

During the run leg, I would carry approximately 6 ounces of energy gel with a belt/gel-flask combination. Maybe some salts every 40-60 minutes followed by a lot of water if it's hot. I'd drink both water and sports drink as well as oranges provided by the aid stations. After 6-7 miles in the run I would include Coke if available for the sucrose and caffeine buzz. I am a big athlete,190 pounds, and my body needs more fuel to run than the average-sized athlete.

CARB-BOOM: Keep in mind that most athletes have different nutrition and racing protocols that work best for their particular bodies. It’s important for every athlete to experiment and discover the ideal strategy to follow to best achieve his/her specific performance goals. However, some general nutritional guidelines that we would suggest utilizing during a half-Ironman competition will be briefly outlined here.

We can’t stress enough the importance of two basic nutrients that MUST be consumed during prolonged exercise: water and carbohydrate. It is essential that individuals participating in strenuous exercise drink enough fluid throughout activity in order to stay hydrated. According to the American College of Sports Medicine (ACSM), it is recommended that athletes drink 20-40 ounces of water per hour in order to replace sweat/fluid loss and maintain adequate physiological parameters.

At exercise intensities above 60 percent VO2max, the body’s preferred source of fuel is carbohydrate. The average-sized person has enough carbohydrate stores in the body to support physical activity for only 85-100 minutes. Because we have such limited bodily stores and carbohydrate is the best energy source during moderate to heavy exercise, it is imperative that carbohydrate be ingested during exercise in order to perform at the highest levels possible. Over the past two decades, scientific research has continuously demonstrated that 30-60 grams of carbohydrate should be consumed per hour of exercise in order to improve endurance performance. Why? During activity lasting longer than 60 minutes, glycogen levels begin to diminish and there is a progressive shift from muscle glycogen over to blood glucose as the body’s primary fuel source. When muscle glycogen levels are low, the consumption of carbohydrate serves to maintain proper levels of blood glucose and delay the onset of fatigue. In addition to this mechanism, carbohydrate ingestion also exerts its benefits at higher intensities of exercise by delaying and/or preventing muscle glycogen depletion, otherwise known as glycogen sparing.

Having said that, which most of you probably knew anyway, here are our recommendations for nutrition during a half-Ironman race, assuming a five-hour finish:

• In the transition area following the swim, take 10-12 ounces of water or a fluid replacement drink.
• Once on the bike leg, about 20-30 minutes in, consume a Carb-BOOM. Follow with 8-10 ounces of water or a fluid replacement drink.
• Eat another Carb-BOOM every 35-45 minutes, depending on how you feel, but make sure that you’re drinking plenty of fluids throughout the bike leg to stay hydrated.
• In the transition area to begin the run, drink another 8-10 ounces of water. At around the 3-4 mile mark of the half-marathon, eat a Carb-BOOM. Follow with 8-10 ounces of water. Do this again around the 6-7 mile mark and a final time at the 9-10 mile mark.

POWERGEL: NOTE: The answer to this question comes from Peter Reid, a PowerBar-sponsored athlete and two-time Hawaii Ironman champion.

My bike bottles are filled with a carbohydrate drink. The solution is not too strong. I found that if the mixture is too strong it is hard to digest. Too sweet and I won't drink enough of the mixture. It is better to be too weak than too strong. This way you will drink all of your solution.

The first few miles of the bike I typically eat a whole PowerBar for an Ironman event and half a PowerBar for a half-Ironman event. Halfway though the bike section I will down a PowerGel along with some water from an aid station. I will try to get water from all the aid stations until I run out of my own carbo solution, and then I will grab some energy drinks from the aid stations. A few miles before the end of the bike section I will down another PowerGel with some water. During the run I will have a PowerGel one-third and two-thirds of the way through along with some water. I have also found that it is good to have different flavors of PowerGel on race day. For some strange reason my tastebuds get unpredictable during a race. A flavor that I will totally enjoy while training sometimes becomes repulsive on race day and vice versa. I don't understand it, but I prepare for it by having different flavors with me while racing.

GU: Our nutritional suggestions for the half-Ironman, while science-based, have been field-tested by thousands of competitive athletes. GU Energy Gel has been on the course as the official energy gel of the Hawaii Ironman Triathlon World Championship for the past five years. Our data comes from both feeding sponsored athletes such as Lori Bowden as well as collecting hundreds of questionnaires from race participants. What works on the hellacious course in Hawaii will probably work for you in a half-Ironman just about anywhere.

We’ve known for over a decade that gut problems occur most frequently in triathletes who consume food high in dietary fat, fiber, or protein, or drink carbohydrate solutions that are too sweet, contain too many components, and/or have too much flavor. The reason is simple: During a race like the Ironman, blood is shifted away from the gut and toward the lungs (for more oxygen transport), the skin (to cool the body) and the active muscle. Blood flow to the gut may be reduced by 80 percent, making less blood available to service digestion and absorption. One of the body’s natural protective responses is vomiting. (Ref.: Medicine & Sport Science, Vol. 32 Adv. Nutrition etc. F. Brouns, 1991)

Overall nutritional goals:

1. Maintain body fluids (dehydration leads to a drop in performance).
2. Maintain blood glucose/muscle glycogen, which are needed for focus, concentration and work/power output, as well as for post-race recovery.

Pre-race strategy

(Used by University of California, Berkeley Crew, National Champions 1999-2000; Dara Torres, 5 medals (swimming), Sydney Olympics; and Wendy Ingraham at Austrian Ironman victories):

1. Consume your last bite of solid food three hours before the event.
2. Preload before the event with one GU Energy Gel and a sip of GU20 at 1.5 hours, 45 minutes, and 5-10 minutes before the race.

During the Ironman:

Consume two GU Energy Gels per hour (200 calories), washed down with 24 oz. of GU20 (150 calories). This will provide the necessary carbohydrates, branched chain amino acids, and electrolytes. If you can absorb additional fluid, water is fine. (Total = 350 calories per hour.) NOTE: Solid food will increase the risk of gut problems.

After the Race:

Continue to consume carbohydrates for one hour after the event. Then eat anything that appeals to you.

SHARKIES: Before thinking about what your nutritional needs will be during a 4 – 6 hour event, you should be concerned with what your nutrition is leading up to the race. We believe your diet should be a healthy mix of whole grains, fruits and vegetables and you should keep hydrated with lots of fruit juice and water. Given a healthy nutritious diet and proper hydration, you will be arriving to your race fueled with a great supply of carbohydrates (simple and complex) and balanced electrolytes (sodium and potassium).

On the morning of the event, eat a well-balanced breakfast of carbohydrates, protein, and drink plenty of water/electrolyte drink several hours before your event. Just prior to the start, you should drink a carbohydrate drink and continue drinking every 20 minutes.

We recommend you choose natural food source carbohydrates (rice, oats, fruit juice) as your energy food. Your body is your engine! By consuming real food—not highly processed foods, high fructose corn syrup, etc.—your body will burn fuel very efficiently. We believe real foods are gentler on the stomach and help to avoid gastrointestinal cramping.

Whether you consume Sharkies or gels, we must stress the importance of drinking lots of fluids! This will not only help with hydration, but will assist in transporting the needed electrolytes from the Sharkies or gels to your cells.

---