Trevor Wurtele


Trevor WurteleTrevor Wurtele bike


  • 2017 Challenge Geraardsbergen 1st
  • 2017 IRONMAN 70.3 Campeche 3rd
  • 2016 IRONMAN 70.3 Monterrey 2nd
  • 2016 IRONMAN 70.3 Victoria 2nd
  • 2016 IRONMAN 70.3 Mt. Tremblant 2nd
  • 2016 IRONMAN Canada 3rd
  • 2015 Challenge Penticton 70.3 2nd
  • 2014 IRONMAN 70.3 Mt.Tremblant 2nd
  • 2014 IRONMAN Chattanooga 3rd
  • 2014 IRONMAN 70.3 New Orleans 3rd
  • 2013 IRONMAN Canada Champion
  • 2012 IRONMAN 70.3 New Orleans Champion

Why First Endurance?

Their products just plain work for any type of endurance activity and recovery.  Everything about the First Endurance product line is amazing.  From packaging of their liquid shot, flavors of EFS electrolyte drinks and Ultragen, to their well thought out Multi Vitamin and Optygen stress regulator.  It’s a complete package that I rely on heavily every day.

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Ironman Nutrition Plan:

Pre race meals:

During the week of an important race, mainly a full distance Ironman I’ll limit gluten in my diet.  I don’t have an adverse reaction to gluten, but I have no doubt it helps limit any digestive tract inflammation that could potentially cause some issues on race day.

The day before a big race I’m not overly picky about what I eat during the day.  Lots of carbohydrate – gluten free pancakes if I can are great for lunch.  Loaded with nut butters, honey, jam, syrup, berries. For dinner I’ve been eating the same thing for the past 4 years:

Mashed yams, potatoes, and carrots.  Side of well cooked fish, or chicken.  Some cooked spinach. Humus as side for some flavor.  I’m not shy about the butter and salt on those mashed yams either. This is my feel good race meal.  I always look forward to it.

Throughout the day I’ll also drink at least a couple bottles of Ultragen.  I dilute the recommended two scoops into a larger (24oz) than recommended bottle as well.  If the race is looking to be extremely hot I’ll also take a few salt pills, and make sure to drink EFS drink during the day.

Morning Breakfast:

Oatmeal (not the instant variety) with berries.
Ultragen – 1-2 servings depending on hunger levels

Pre Swim:
 150 calories of EFS Liquid Shot followed with water 20min before start

Bike: Approximately 400 calories per hour.  This will depend on your personal effort level and body weight.

3 bottles with EFS-PRO at 250 calories per bottle

3 more bottles in Special needs with EFS-PRO at 250 calories per bottle

1 flask with 400 calories EFS Liquid Shot

Take in plenty of water from aid stations.  Minimum 2 x 750ml bottles.


1 flask with 200 calories EFS-PRO for first 13.1 miles (Will go to 300 calories in this bottle for future races).  May also use EFS Liquid Shot in place of the EFS-PRO.

1 flask with 200 calories EFS-PRO for 2nd 13.1 miles.

Take plenty of water at aid stations

Take additional Base Salts or Salt Stick Caps as needed.

Ironman 70.3 Nutrition Plan: