To conquer an IRONMAN, proper fueling is as crucial as rigorous training. This article explores the diet and nutrition strategies employed by IRONMAN champion Lucy Charles-Barclay, along with general guidelines and expert advice for triathletes aiming to optimize their performance.
Lucy Charles-Barclay's Nutritional Philosophy
Lucy Charles-Barclay emphasizes the importance of everyday eating habits in supporting overall health and energy levels. She focuses on a balanced diet rich in whole foods, lean proteins, and plenty of fruits and vegetables. Hydration and well-timed meals are also crucial, especially post-training to maximize recovery.
In a new YouTube video, she said: “They said it could take a year to heal the damage to my gut. “I feel so much healthier and stronger. They say your gut is your second brain. They said I needed to cut out gluten and dairy.
The Impact of Coeliac Diagnosis
Lucy Charles-Barclay's journey has been significantly influenced by her diagnosis with coeliac disease. This condition, which causes the immune system to attack its own tissues when gluten is consumed, necessitated a complete overhaul of her diet. “My diagnosis has been truly life changing. I have not only seen so many positive changes in my physical health, but mentally I feel in a much better place too." This involved eliminating gluten and dairy, which she initially found challenging, especially with foods like pizza being off-limits. She even discovered that seemingly innocuous items like Strepsils contained gluten. However, the changes have led to significant improvements in her physical and mental well-being.
Pre-Race Nutrition
On race day, waking up and eating early is very important, preferably three to four hours before the start, to allow the body adequate time for the pre-event meal to digest. Food selection should be planned well in advance and not deviate from the food eaten during training. Everything available should be familiar and easy to digest. Lucy Charles-Barclay says "I stick to my usual bowl of porridge, as I know that works for me and I’ve tested it. Sometimes I’ll add plain white toast with peanut butter. I like caffeine, so I’ll drink a cup of tea and coffee, too. It’s important to keep your diet as normal as possible for an event."
Read also: Competitive Swimming and Fitness
Within 90 minutes of the race start, athletes should consume only liquid or semi-solid fuel sources, such as sports drinks, carbohydrate gels or chews, because there is not sufficient time for solid foods to digest. Within one hour of the race, athletes should avoid taking in more than 30 grams of carbohydrates, even in liquid form.
If tolerable, athletes may choose to take in a final carbohydrate gel 20-15 minutes before the race, providing approximately 100 calories and 25 grams of carbohydrates.
Race Day Fueling
During an IRONMAN, consistent fueling is critical for health and performance. After the swim leg, refueling must be a priority.
Bike Leg
The bike leg is often referred to as a “Rolling Buffet” because athletes can typically consume more calories and fluids due to a more stable heart rate. Athletes should base their plan on estimated sweat rates during cycling, and in hot and humid races, a sodium intake of 500-1,000 milligrams per hour may be necessary. A suggested fluid intake is 28oz (828ml) per hour with 700-1000mg of sodium, and a carbohydrate intake of 60-75 grams per hour via sports drink and gel intake.
Run Leg
During the run, the stomach cannot handle large amounts of food and drink, and dehydration is more likely to occur. It’s advisable to wait until the heart rate steadies before eating or drinking, consuming small amounts of liquids or semi-solid foods in frequent intervals of 15-20 minutes. Follow the fueling plan as much as possible, even if feeling good, and stop at aid stations for planned nutrition.
Read also: The Bronson Diet and Workout
Post-Race Recovery
After the race (within one hour), consume easily digested food that contains sodium, gently re-hydrate, and consume fluids (24 oz / 700ml) containing 300-500 mg of sodium and 65-70 g of carbs. Adding 10-15 g of protein is beneficial for muscle restoration. Have another 65-70 g of carbohydrate two hours after the initial recovery feeding.
Avoiding GI Distress
GI distress is a common issue during IRONMAN races, with symptoms varying among athletes. More than 43% of triathletes have reported serious gastrointestinal (GI) problems, and 7% did not finish because of these problems. To prevent GI problems, athletes should test their fuel options and volume during training to prepare the gut for the stress of a long race.
Key Nutritional Strategies for Triathletes
Carbohydrate Prioritization
Carbohydrates are the primary fuel source for triathletes. A balanced intake of complex carbs (whole grains, fruits, vegetables) and simple carbs (sports drinks, gels) is essential before, during, and after the race.
Pre-Race Meal Composition
Consume a carbohydrate-rich meal 2-3 hours before the race to provide sustained energy. Experiment with different foods during training to find what works best. Lucy Charles-Barclay says "I stick to my usual bowl of porridge, as I know that works for me and I’ve tested it. Sometimes I’ll add plain white toast with peanut butter. I like caffeine, so I’ll drink a cup of tea and coffee, too. It’s important to keep your diet as normal as possible for an event."
During-Race Fueling
Consume easily digestible carbohydrates during the bike and run segments, such as energy gels, chews, sports drinks, or bars. Aim for around 30-60 grams of carbohydrates per hour, depending on the duration and intensity of the race.
Read also: The Hoxsey Diet
Hydration Importance
Stay hydrated throughout the race by regularly sipping on water or electrolyte drinks, especially in hot and humid conditions. Consider your sweat rate and adjust fluid intake accordingly.
Practical Tips for Carrying Nutrition and Hydration
Shorter Distances
For sprint and Olympic distance races, rely on aid stations for hydration and use a race belt with small pockets to carry gels or energy chews.
Longer Distances
For half Ironman and Ironman races, use a hydration belt or vest with multiple pockets to carry gels, chews, or small energy bars. Attach nutrition pouches to the bike frame or use a top tube bag for easy access during the bike leg.
Bike - Carrying Nutrition and Hydration
On the bike most people use bottle holders for water and energy drink. You can get bottle holders that attach to the bike frame, behind your seat or if you use tri bars then you can get bottles that sit in between with a drinking straw. You should try out options well before race day and use them during training sessions.
For gels and bars on the bike you can use a bento box, tape them to your frame or put them in your cycling top pockets or Trisuit pockets. Long course triathlon suits tend to have pockets but its worth checking. If you want to take fuel at certain times on the bike you can write times and quantities on masking tape and tape it your cross bar to remember this.
Run - Carrying Hydration and Nutrition
On the run you can carry gels and bars in your Trisuit pockets or in your number belt. Number belts are great to carry gels so choose a number belt with loops in the elastic where you can stuff gels and bars. Practice ways to carry nutrition during training.
The Significance of Practicing Your Fueling Strategy
Practicing your fueling strategy during training is crucial to ensure it works well for you. Use long training sessions or race simulations to test different nutrition and hydration products, practice timing, and assess how your body responds. This allows you to refine your strategy and address any potential issues before race day.
Determining Individual Fueling Needs
Individual fueling needs vary based on factors such as body weight, intensity, weather conditions, and personal tolerance. Keep a training and nutrition diary to monitor your intake and performance, adjusting as necessary.
Enhancing Performance with AG1
Lucy Charles-Barclay and Laura Philipp, both top IRONMAN athletes, incorporate AG1 (a daily foundational nutrition supplement) into their routines. AG1 provides essential nutrients, supports immune function, boosts energy levels, and aids digestive health. It ensures they are covering all their nutritional bases to support overall health, not just performance, especially when their schedules are hectic.
Daily Routines for Success
Nighttime Routines
Good daily habits start the night before, especially for endurance athletes hoping to maximize recovery. Lucy Charles-Barclay creates a calm environment before bedtime with no screens, a cool room temperature, and sometimes meditation. She maintains a consistent sleep schedule, going to sleep at 8:30 pm and waking up at 5 am. Laura Philipp wears blue light filter glasses, ensures a cool bedroom, and uses an eye mask and earplugs for optimal sleep.
Morning Routines
Lucy Charles-Barclay’s mornings start with hydration (AG1 drink) and light stretching or yoga. During intense training or race days, she includes a visualization practice. Laura Philipp focuses on a good breakfast, AG1, and a short mobility session.
Off-Season Adjustments
During the offseason, while the intensity of training decreases, the focus on recovery and mental health intensifies. Lucy Charles-Barclay maintains healthy eating and regular sleep patterns but allows more flexibility for hobbies. Laura Philipp enjoys her morning routine, allows more time for herself, and tries out other sports.
Mental Strategies for Coping with Stress
Lucy Charles-Barclay manages stress through mindfulness and breathing exercises. She speaks with a sports psychologist and maintains a positive mindset. Laura Philipp copes well with intense phases because she has chosen her own path as a competitive athlete and pursues it with passion.
Expert Tips for Aspiring Triathletes
Lucy Charles-Barclay advises:
- Start with a balanced, nutritious diet.
- Hydrate well throughout the day.
- Experiment with different foods and timings in training.
Laura Philipp recommends:
- Invest in a good training plan and high-quality nutrition.
- Avoid overstraining yourself.