Half Ironman Nutrition

By Terrence Lowe

I think I have finally discovered what seems to be a perfect race day nutrition plan for me. We are not all the same and the same thing doesn’t work for all of us, but this may help you find your way to a good race day nutrition plan.

Every race day needs to start off with breakfast, preferably something light like a few slices of bread and a little something on top like Nutella(things like oats can be very heavy in the stomach). Breakfast should be eaten about two hours before the race start. Moving onto pre race, around 10-15 minutes before the start. I usually have a few bites of an First Endurance EFS bar if I’m feeling pekish, and a couple of sips of First Endurance EFS Liquid Shot.

Moving onto the bike I carry two bottles, one water and the other a mix of First Endurance EFS Electrolyte Drink and a potent but tiny scoop of First Endurance Pre Race for a bit of an extra kick.

As well as the two bottles, I carry a First Endurance Liquid shot bottle(5 ‘’gel servings). I constantly sip on my bottles through the race in order to stay hydrated and take Liquid Shot every 25-30 minutes to keep my energy levels up. I will then pick up bottles of water at the aid stations as needed.

Onto the run I will carry a another bottle of Liquid Shot which I will consistently sip on threw the half marathon consuming the equivalent of 2-3 gels.

Then its time for the most important part of the day which many tend to overlook. It starts as soon as you cross that finish line and is vital to keep you performing consistently. RECOVERY, for this I have a bottle of First Endurance Ultragen to assist my body in building itself back up. Filled with all the necessary good stuff such as L-Glutamine, Vitamins, and proteins it’s a sure winner.

So if your nutrition plans not working for you try something new, but remember not to change up on race day and use what you always use in training.