1. Nutrition and fitness
The mere fact of fitness is not a assurance of success in Ironman. Understanding your nutritional requirements is the most crucial aspect of Ironman racing , and the biking section can be described as “the main course”.
2. Nutrition Mistakes
Triathletes are aware of their maximum cycling heart rate and power out and average speed and time for their predicted times but aren’t aware of the amount of calories they require for an hour on their IM bike. Be aware of the calories that bars, gels and other foods can provide. It’s easy to fall 150 calories less than per hour, which is an astounding 900 calories shortfall at the conclusion of a bike ride that takes 6:00! (900 calories are enough for nine miles).
3. Fluid requirements
The maximum amount of fluid you are able to effectively use during a race is determined by your weight. It is important to learn how to consume the right amount of fluids for your body. It is recommended to consume 10ml for every 1 kilogram in body mass e.g. for an athlete who weighs 70kg, the maximum amount that can be consumed is 700ml of fluid per hour. If you have to consume 70ml within 60 minutes, how can ensure that you consume 700ml within an hour, and maintain a regular supply? If you take 20 milliliters (one squirt) at a time , that is 35 gulps. If you drink each 10 minutes, you’ll need six gulps each time. If you consume alcohol every 15 minutes, you’ll need to drink 9 gulps in order to consume 700ml in 60 mins. The best method is to determine the number of sips it takes to empty a bottle of 750ml. Visit:- https://nutritionfitness.fr/
4. Calorie range
It is important to determine the amount of calories you need on a maximum and minimum basis. When you consume less the minimum (35 percent) of the amount you require, you’ll soon run out of energy. When you consume more that the recommended amount (60 percent) you’ll experience extreme swelling that can lead to sickness or a digestive shut-down, meaning you won’t be able to eat for at least one hour.
5. Training and nutrition compared to race
After you’ve calculated the amount of calories your body is able to absorb for each hour of training ensure that you alter the amount for race. If you consume 400 calories from fluids and food during training, you could cover an additional 10% during the race, which means you should consume at minimum the equivalent of 440 calories. This should be tested and tested in race training since it’s an error that is often made. The more slowly you progress in your training, the more likely it is to consume 500+ calories in an hour of cycling.
6. Attention to detail
If you only use one scoop of carbohydrate drinks in a bottle of 500ml do not make use of two scoops in the 750ml bottle. The bottle will not be twice as volume . Use one and one-half scoops. If you take a handful of bars and don’t have a timetable for usage and you don’t know how to use them, you’ll never be able to. Mood fluctuates between 7 and. Positive thoughts mean it’s the time to eat more calories. The mood is the most reliable indicator of low levels of energy.
Minute-by-minute Ironman menu for bikes
8. Bike Menu for Ironman Race Day
5 minutes: Nothing except water to get rid of salty taste after the ocean swim.5-15 minutes: water only.15to 60 minutes Drinks and gels containing carbohydrates. From the first hour to 60 minutes: solids and bars with electrolyte drinks. The last 60 to 15 minutes before finishing Carbohydrate drinks or electrolytes and gels. The last 15 minutes: Nothing Gels as well as energy bar
9. Take gels prior to climbing or when you are in head winds. Solids after the top climbs after recovering. Every 15 minutes, take small portions of food. Take bananas from the food outlets, half portions per hour to get the potassium needed to avoid cramps.
10. What should I eat for dinner?
When you’ve completed the desired level, you might have to modify your diet plan to adapt to the terrain. If you’re attempting to push yourself to climb a hill or section of wind the demand for oxygenated blood are intense and demanding, and your blood supply will be primarily within your legs. It is important to not put an additional strain on your digestive system that can cause blood loss to your legs. Therefore, you should drink gels prior to climbing or when you are in head winds because they are more palatable and are a great complement to carbohydrate drinks. Take your liquids following an ascent or after you have fully recovered. It is easy to get tired when you’ve had food that’s partially digested within your stomach. Have you ever felt stuffed up by the end of an entire meal but had the ability to consume dessert? For optimal performance, it’s recommended not to depend on food for the duration time. It is mentally difficult to maintain your energy levels by eating the same food, therefore, keep a variety of food and ensure that your senses are energized. If you’re tired, your body will need different food items, sometimes salty (electrolyte) and sometimes sweet. it’s the organ’s method of telling that it is in need of food now.