Heather WurteleIronman 70.3 St. George

2014 Ironman Coeur D’Alene Champion
2014 Ironman 70.3 Monterrey Champion
2014 Ironman 70.3 Oceanside Champion
2014 Ironman 70.3 Eagleman Champion
2014 Ironman 70.3 World Champs 3rd
2013 Rev3 Triathlon Quassy Champion
2013 Ironman Coeur d’Alene Champion
6 Time Ironman Champion

11 Time Half IM Champion

Why First Endurance?

I simply couldn’t train as hard as I do, day in and day out, without the whole First Endurance Product line. I know that I am fueling, hydrating, and recovering well.

On race day, I know that my nutrition is working for me, not against me, and my results have been better, and more consistent because of it.

My Ironman Nutrition Plan

Day Before the Race:

I tend not to deviate too much from a regular day, although I avoid uncooked foods and try to lower my fibre intake a bit (fewer raw fruits and veggies than normal). If it is going to be a very hot race I will salt load by drinking V8 juice, adding sea salt to food, taking salt tablets and more EFS electrolyte drinks etc.

Breakfast – Gluten Free cereal with banana, hemp seeds and almond milk.  Bottle of Ultragen.

Snacks – gluten free toast with almond butter and jam, bars, bottles of Ultragen and EFS

Lunch – gluten free toast with humus and avocado, hemp hearts, white rice something along those lines

Dinner (always have the same pre-race dinner) of mashed yams, potatoes, & carrot with some fish and cooked spinach.

Race Morning

I used to have real trouble eating much in the morning and have experimented with many things. Found that gluten free blueberry pancakes with almond butter, banana and maple syrup are tops. I actually enjoy eating them!

Have a bottle of Ultragen with breakfast, then a little later, some coffee – espresso!!

I generally sip on another bottle of Ultragen in transit to the transition area.

Race Day nutrition:


I may have a bite of a bar or banana if I feel like I need solid food, but generally I am good with Ultragen. I may add Pre-Race capsules to my pre-swim routine this year. I’d have those with a swig of Liquid Shot and some water about 20-10 min before getting in the water.

During Bike:

I usually start with 3 bottles of grape EFS on my bike for a full IM (1 aero drink, 2 frame bottles) just b/c I much prefer it to on course liquid. I will also make up 2 special needs bottles of EFS – all with 200 calories. I carry two liquid shot flasks in my jersey pockets that I grab in T1 and I have another at special needs just in case. Depending on the race hot vs. cold etc. I may have some salt tabs or a bar

During Run:

I start out with a flask of EFS, and a liquid shot flask in my UltrAspire run belt. If there are special needs bags or tables I may add another bottle of EFS drink to top up my flask, but I generally only rely on on-course water -which I drink a lot of – at aid stations. I will get another liquid shot flask at 1/2 way in the marathon. So pretty much just liquid shot and water. If it’s hot I take 1 salt tab at every other aid station (generally ~1 mile apart).