2012 Ironman Regensburg Champion
2012 ITU Long Distance 3rd Place
Ironman Kona 4th, 7th, 8th
Why First Endurance?
First Endurance offers a full range of products that are backed by science–and I trust the brand with my nutrition for the best performance in the toughest races. After switching to First Endurance products- yes, I am using the full range, my performance became more stable and solid throughout the race. There might be a reason that I had my best season in 2012—with an Ironman win against Michael Raelert in Regensburg and my bronze medal at ITU LD world champs (2012)
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My Ironman Nutrition Plan
This year I am incorporating a gluten free diet for the day before the event.
Typically, I start my day with a strong cup of coffee- even on race morning. Besides that I usually eat a few slices white bread with honey (just for the flavor) and drink EFS light mix for hydration. In 2012 I have started eating a gluten free diet in order to reduce gut inflammation and improve digestion on race day. Now that I am gluten free, on normal training days I eat either gluten free bread or simply eat a bowl of oats with a few nuts and honey. On race morning I also take my MultiV and OptygenHP to complete my pre race preparation. This usually takes place about 2.5 hrs before the actual start of the race.
Race Day nutrition:
From that point on, I just keep sipping on my pre-race bottle of EFS with some extra salt in it and also eat a bar or banana till around 1 hour before the start.
From the time the gun goes off till I reach T1, there is obviously no nutrition, but in case I swallow a lot of water in the swim–I will dilute it with simple water at the first aid station. On my bike I usually have 2 bars, and 2 bottles with EFS, plus some extra salt.
During special needs on the bike I usually exchange my bottle for new EFS bottles. The amount of fluid intake varies according to the temperature, and so does the % of the solution. The simple idea is to maintain more concentrated calories until I can’t do it anymore and then I switch to an all liquid form. If I feel I need an extra boost, I take some PreRace capsules tabs to keep the engine going- intake varies, depending on the race situation and how I feel, so nothing is set in stone.
Once I reach T2, I have a small extra bottle prepared with EFS and extra salt. From here on, I switch to an Isotonic gel from SIS (another Leopard-Trek nutrition sponsor) every 30min. I am using an isotonic gel, so I can take it no matter if I am near an aid station or not. In Kona we now have 4 extra Pro aid stations on the run, so then it’s pretty easy to have your own stuff, which is also EFS plus salt. To be honest I just add as much as I think might be good, no real measuring- those prepared bottles are only halfway full anyways.
After switching to First Endurance products- yes, I am using the full range, my performance became more stable and solid throughout the race.
There might be a reason that I had my best season in 2012—with an Ironman win against Michael Raelert in Regensburg and my bronze medal at ITU LD world champs (2012)
Once I cross the finish line and I am able to walk and think straight again, I have my Ultragen protein drink prepared (it comes in a handy one time use pack) so its easy to pack on race day or any give session where you finish away from home. Best ever protein shake in 23 years of racing- Cappuccino flavor.
In general I keep this routine, of course depending on weather, course or distance it will vary a bit, but the scheme stays the same and seems to be the proven formula for me.