Frederik Van Lierde Ironman Lanzarote Nutrition Plan

Frederik Van Lierde’s Ironman Lanzarote 2019 nutrition plan looked like this:

Nutrition plan:

· 1 gel 5min before swim start


· 1 gel + water in Bike bag 20 gr

· 4 gels on the bike 80 gr

· 1 bidon water 750ml start bike

· 3 bidons (one in special needs bag) with 750ml with 10 scoops Isotonic 300 gr

TOTAL : 400 gr sugars for 5h on the bike


· 1 gel + water in Run bag 20gr

· 2 gels during the run 40gr

· 3 small bottles with 5 scoops isotonic 150gr

TOTAL : 210 gr sugars for 3h running

To see Freddie’s Ironman training – Click Here

To visit Freddie’s website – Click Here

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