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

Nutrition plan:

· 1 gel 5min before swim start

Bike:

· 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

Run:

· 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

This is another Ironman Nutrition Plan to consider.

Race Day Fuel

“50g porridge. 1 x toast and jam. Water or 350-400ml JW 50/50

Between now and race: sip Nuun but not too much

15 mins pre swim: 300ml 2:1

T1: H5 isogel, water – few gulps

On bike:
850-1000ml 2:1 per hour (NOT 4:1!) for first 2.5hrs Make sure you drink it. Can drink more if hot, be guided by thirst.

2 saltsticks per hour throughout bike

Next section of race switch to gels and water. 1 gel every 20 mins with a few gulps of water – still at rate of about 850ml per hour (you MUST take the gels every 20 mins or you’ll get water poisoning! Hypernatremia)

Stop drinking and gelling for last 10-15 mins of bike

T2: Water, not too much, can take an isogel if you like

Run:
2 saltsticks per hour
Isogel every 20 mins with water OR 2:1 at rate of about 600ml per hour. No solids. Can take some of the Coke they give out if you like but don’t take it with or near a gel.

This is a nutrition plan from Australian Ironman coach Allan Pitman.

Race Day Fuel

Start the bike with three bottles – 2 x 750ml of Endura (2 scoops + 1 salt stick cap) + 1 x 750 Optimizer with 1 salt stick cap added.

At special bike needs – same three bottles.

I carry 5 gels on the bike in case I lose my special needs etc – I often don’t take them (if I do I wash them down with water – not sports drink) Underfeed – don’t overfeed.

The run – I carry 4 gels and a waterproof canister with 6 salt stick caps – I tune into my intuition – if my body says take coke – I take coke diluted with water coke is 12% sugar – your body can only handle 6% sugar while racing.

I have 4 more gels and six more salt stick caps at run special needs – once again underfeed – don’t over feed.

More races have been ruined with overfeeding than underfeeding – don’t try to take more fuel in racing than you have needed in training.

Some use caffeine – you probably won’t go any faster with it but it may help you concentrate – you don’t need pain killers – you need to learn to concentrate – good run technique is the key – practice this in training.

This is a great diet to lose some extra weight ready for that big race.  Given to me by my mentor Allan Pitman, the bases of this ten day challenge are:
• No Wheat
• No Sugar
• No Dairy

You can have beef/ham, chicken, fish (tin or fresh) and as much vegetables as you like. No need to go hungry. For the people who are active including athletes, include one cup of cooked brown rice.

Burning Energy
This diet is more of a high fat/low carb diet that is similar to the paleo and other high fat diets. While this is a high fat diet, this doesn’t mean fried fat. This is healthy fats found in the allowed foods within this diet.

What to expect
Most people on average will lose between 2kg and 5kg within the ten days. This diet restriction doesn’t need to be a ten day challenge; it can easily become a lifestyle.
You will find that by the end of the challenge, you will have more energy and need less fuel than before.

Tim Egge

Written Meal Intake Form: – CLICK HERE

Tim Egge

MMA Coach Clayton Hires talked about fighters who need to lose extra weight for an upcoming fight normally have to run in the morning and often again in the late evening before bed on top of their normal training to help lose the weight and it is often these athletes who have to lose a lot of weight as well as cut the water from their body who goes into fights in better conditioning than the athletes who don’t need to lose as much weight and don’t need to be running twice a day.

Is this a optimal way to help get down to race weight? 

No.  This blog is simply offering a hack to consider if you are struggling.

I will post a few more race weight hack blogs in the coming weeks.