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

Nutrition Plan for Ironman

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

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.

Ironman Nutrition Plan from Allan Pitman

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.

The Ten-Day Diet Restriction

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

Race Weight Diet Log

I’m a big fan of mixed martial arts, I just love watching UFC, Bellator and other promotions. It’s not so much the fighting that I love the most but I’m fascinated with the athletes. What most people think of are just a bunch of rough nuts jumping into an octagon and punching each other are in fact wrong. These are highly skilled and trained athletes who have full control of all aspects of their life and when it comes to weight loss and weight cut they are ninjas.

The way these athletes diet and then cut weight, they have this down to a fine art or to be more correct, it’s a science. I was recently listening to an interview with UFC fighter Kevin Lee.

He described in this interview the way he dieted and the way he cuts weight. He mentioned that he writes down in great detail everything so when it’s time to redo his diet and weight cut in coming fights, he can look back and see what worked and what didn’t.

In the lead up to his past fight against Tony Ferguson, Kevin decided to follow a weight loss program he had done in a past that had gone very smoothly. At one stage during this weight loss he found himself ahead of schedule. Because of this he slackened off slightly and lost momentum. Now comes time when he needs to start cutting the weight and taking all the fluids out of his body and he really struggled.

My point here is when getting down to race weight, it will pay dividends if you logged in great detail everything you consumed as with all your training. Making note what worked and what didn’t. The more details you can log the better it will be in coming races when it’s time to start losing weight again.

History can tell us so much and help shape our future. It’s so easy to forget all the little things so don’t leave it to your head to remember, log everything down and create a blue print for the races to come

If you would like a written diary to log all your meals, below is a form I use.

Written Meal Intake Form: – CLICK HERE

Tim Egge


Race Weight Hack

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.


What is my point?

By adding in some extra training that will not impact the rest of your training block, you will simply burn more calories.


What about junk miles?

If the training has a purpose, it isn’t junk miles.  Junk miles is simply just doing miles for the sake of doing miles. This isn’t it.  The purpose is simply to help lose extra body fat so these sessions have a purpose.  Going for a 20-30 minute easy run or a ride or going to the gym and using the cardio equipment will help you to burning more calories and get down to race weight faster.

The main factor to look out for is the extra sessions can not negatively impact any other session you have set in your program.  The extra miles are not worth doing if it is going to create any issues no matter how small the issues seem.


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.

Tim Egge


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