Since 2006, Half Ironman triathlons--commonly referred to as the Ironman 70.3 series--cuts the distance of each sport to a 1.2-mile swim, 56-mile bike ride and 13.1-mile run. Training for Half Ironman requires planning, preparation and dedication. While you must train for each sport individually, nutrition is a key component that can enhance the training efforts.
Function
The main function of nutrition is to provide the essential nutrients for an energy source during workouts and to speed the recovery process. For short-distance triathlons, most of the energy needed for performance is stored in the body. Half Ironman distances, however, require additional fuel and hydration to maintain a high level of performance. The main phases of nutrition for Half Ironman training consist of training nutrition, pre-race nutrition and nutrition during the race.
Macronutrients
A balance of macronutrients--fat, protein and carbohydrates--is essential for nutrition during the training period. Throughout training, you will maintain a balance of 40 percent carbohydrates, 30 percent fat and 30 percent protein. During performance, most of the energy is provided from carbohydrates, and as a result, you will consume a greater volume of complex carbohydrates as race day draws closer. Complex carbohydrates limit the amount of simple sugars, preventing an insulin spike and providing a steady flow of energy.
Timing
Nutrient timing is as important to nutrition as the foods you choose to eat. Pre-race nutrition is the most important time to focus on nutrient time. Breakfast is the beginning of the fueling process and should contain about 100 to 300 calories of carbohydrates and 8 to 12 oz. of water, according to Ken Mierke, author of "The Triathlete's Guide to Run Training and Training for Time Trials." As the race starts, the American College of Sports Medicine recommends consuming 20 to 40 oz. of water per hour. To replenish the fuel stores, a 150-lb. triathlete, for example, will need to consume about 300 calories of carbohydrates per hour.
Supplements
Supplements provide additional nutrients, vitamins and minerals that are needed for competition. During a Half Ironman, you are using electrolytes to fuel muscle contractions. To maintain a high level of muscle contractions, you can use supplements for nutrition to resupply the electrolytes. SlowTwitch.com recommends consuming about 80 to 300mg of sodium per hour. You can obtain the electrolytes by adding an electrolyte replacement to water or consuming a sports drink.
Considerations
Choose foods that you enjoy and practice with nutrition during training. The goal of nutrition is to choose foods that provide a high amount of energy without upsetting your stomach. Use long workouts to practice with different foods to see how your body reacts. Energy gels, for example, may upset your stomach, while they are perfectly fine for another triathlete. Customize your nutrition to match your personal tastes.
Member Comments