Chris Leiferman

6′ 170 lbs

  • 2016 IRONMAN Mont Tremblant Champion
  • 2016 IRONMAN Cozumel 3rd
  • 2016 IRONMAN 70.3 Austin Champion
  • 2016 IRONMAN 70.3 Boulder 2nd
  • 2016 IRONMAN 70.3 Mt. Tremblant 3rd
  • 2016 WILDFLOWER Long Course 3rd
  • 2015 IRONMAN 70.3 Puerto Rico 2nd
  • 2015 IRONMAN 70.3 Buffalo Springs 2nd
  • 2015 WILDFLOWER Long Course 3rd
  • 2015 Challenge Knoxville 2nd

Why First Endurance?

I fell in love with the science backing up each of their products. There is not an ingredient used that is not meant to benefit your performance. First Endurance has the perfect selection of products that will help you optimize your daily lifestyle as well as enhancing your training and racing.

 My IRONMAN & IRONMAN 70.3 Nutrition Plan

 

Ironman Nutrition Plan:

Pre-race meals: The week leading up to a race, I will steer away from gluten. I just feel better when I’m not eating it and keeps me feeling light. The night before a race I will have rice, tuna and some starchy, low fiber, veggies with plenty of seasonings to make it all taste great. Prior to bed, as I’m typically still hungry, I will have some almonds or a nut based snack bar.

Morning Breakfast: First out of bed is a serving of MultiV-PRO and a serving of OptygenHP chased down with a tall glass of water. Next is a decent sized breakfast consisting of around 800 calories: oatmeal, almond butter, coconut oil, honey, chia seed, protein powder, and a pinch of salt all stirred in with Almond milk. I usually keep a banana on the side and if I’m hungry I’ll eat it with the oats but I typically wait to eat it until about 90 min before race start. If possible, I make a pretty strong pot of coffee or French press depending on the commodities of my stay and drink 1-2 mugs while eating breakfast and sorting my gear to head out the door.

While heading to the race I drink a 20ounce bottle with 100 calories worth of EFS PRO and sip on that until its empty.

Pre-Swim:
 15-20 min prior to swim start I take 100 calories of EFS Liquid Shot and chase it with a big gulp of water

Bike: Coming out of T1 I have my bike loaded with two 24-ounce water bottles mixed with 2 scoops each (~200cal/bottle) of EFS Electrolyte drink and one 20-ounce aero bottle mixed with 3 scoops EFS PRO (120cal/1400mg Electrolytes). I have a flask of EFS Liquid Shot on my bike that I will dose as 100 calories each time I use it. Also on my bike I have First Endurance Pre Race tabs ready to use if needed. The calories listed above are ideally for the first 90km of the bike and I have the exact same quantity of fluids and calories in my special needs bag. Goal is to finish one of the bottles and half a flask each hour. I utilize every aid station and drink plenty of water and/or electrolyte mix to keep my fluid levels up.

Run: When leaving T2 I will have 1 flask of EFS Liquid Shot (400cal), an 18-ounce hand bottle with 2 scoops (80cal) and a few tablets of Pre Race and salt tabs. The flask and the hand bottle will last me for the first half of the marathon and then I will pick up another flask and hand bottle (or another bottle to fill up my current hand bottle) to finish the remainder of the marathon.

Post-Race: Ideally I would like to cross the line and down a serving of Ultragen, this is possible if I have someone waiting for me to hand it off, but most races do not allow you to get to your gear until many minutes later. I’m usually pretty smoked anyways and just want cold Coke. Once I normalize and start to feel like eating solid food, anything goes! Just before bed, I will drink a serving of Ultragen to optimize recovery.

Ironman 70.3 Nutrition Plan

Pre-Race Meals: The week leading up to a race, I will steer away from gluten. I just feel better when I’m not eating it and it allows for a good “exit” plan on race morning. The night before a race I will have some rice, tuna and some starchy, low fiber, veggies with plenty of seasonings to make it palatable. Prior to bed, as I’m typically still hungry, I will have some almonds or a nut based snack bar.

Morning Breakfast: The first thing I do when I get out of bed is take a serving of MultiV-Pro and a serving of OptygenHP and I chase it down with a tall glass of water. My breakfast is very similar to my Ironman meal but dialed back a bit on the calories. I will shoot for around 550 calories instead of 800. I will stick to my typical Oats with almond butter, coconut oil, PRO powder, some honey and everything mixed with almond milk. I will save the banana to snack on 90 min before the race.

Pre-Swim: 15-20 min prior to swim start I take 100 calories of EFS Liquid Shot and chase it with a big gulp of water

Bike: As I leave for the bike leg I will have my bike loaded with two 24-ounce water bottles mixed with 2 heaping scoops each (~220cal/bottle) of EFS Electrolyte drink. I have a flask of EFS Liquid Shot on my bike that I will finish before the end of the bike. Also on my bike I have First Endurance Pre Race tabs. On hot races, I will have some salt tabs that I will dose every hour, however every race, hot or not, I will have them on board just in case I need them. I will try to hit up each aid station to top off my water to chug and toss the bottle so that I keep my fluid levels up.

Run: As I start the run I will have 1 flask of EFS Liquid Shot (400cal), an 18-ounce hand bottle with 2 scoops of EFS Pro (80cal) and a few tablets of Pre Race and salt tabs. I drink electrolyte mix and water at each aid station but my goal caloric intake is already loaded coming out of T2.

Post-Race: Similar to post race of an Ironman, I am pretty out of it. If available, I will have a shake of Ultragen given by my wife or family member if they are there but usually I try to take in any liquid calories available by the race venue like Coke or electrolyte drink. Just before bed, I will drink a serving of Ultragen to optimize recovery.