1. Nutrition and fitness
Fitness alone is no guarantee of success in Ironman. The ability to understand your nutrition needs is the most significant aspect of Ironman racing . The cycling section will be “the main course”.
2. Nutrition Mistakes
Triathletes know their max cycle heart rate, their power and average speed and time for their predicted times but aren’t aware of how many calories they need per hour during their IM bike. Know how many calories the bar, gel, or a bottle offer. It’s easy to fall 150 calories less than an hour which is the equivalent of 900 calories at the end of a 6-mile bike! (900 calories are enough to run nine miles).
3. Fluid requirements
The amount of fluid you can efficiently use during the race is determined by your weight. You should learn to drink fluids for your body size. The recommended amount is 10ml for each kilo of your bodyweight e.g. for a 70kg person, the maximum amount that can be absorb is 700ml fluid an hour. If you must drink 70ml of fluid in 60 minutes, then how do you ensure you drink 700ml per hour and have an even constant supply? If you take 20ml (one squirt) at a time , it would be 35 gulps. If you drink at least every 10 minutes you will need six gulps each time. if however you drink every 15 minutes, you’ll need to consume 9 gulps to use up 700ml over 60 minutes. The best method is to determine how many sips you need to empty a 750ml bottle. Visit:- https://nutritionfitness.fr/
4. Calorie range
It is essential to calculate the calories needed on a minimal and maximum basis. When you consume less minimum (35%) of the amount you require, you’ll soon run out of energy. When you drink more than your maximum (60 percent) you’ll feel severe gastric bloating that could lead to illness or digestive shutdown meaning you’ll be unable to eat for at the least an hour.
5. Training and nutrition compared to race
After you’ve calculated the amount of calories your body can absorb effectively per hour of exercise, be sure to adjust this for racing. If you take in 400 calories combined from the food and fluids you consume during your training you should be able to cover an extra 10% further in the race meaning you must consume at minimum the equivalent of 440 calories. This must be tried and tested during race pace training because it’s an unavoidable mistake. The slower you are in training , the easier it is to consume 500+ calories an hour on the bike.
6. Attention to detail
If you use one scoop full of carbohydrate drink in a bottle of 500ml don’t take two scoops of the drink in one 750ml bottle. Since the bottle is not twice the volume . You should use just one and one-half scoops. If you only take a handful of bars and have no usage timetable it is impossible to learn. Mood swings 7. Negative thoughts means it is the time to eat more calories. The state of mind is the most accurate indication of low energy levels.
Minute after minute Ironman bike menu
8. Bike Menu for Ironman Race Day
In the first 5 minutes, nothing other than drinking to remove the salty taste of a ocean swim.5-15 minutes: Water only.15-60 minutes: Carbohydrate drinks and gels. In the first hour up to 60 minutes: solids and bars with electrolyte drinks. Final 60 – 15 minutes before finishing Carbohydrates or electrolytes drinks & gels. The last 15 minutes: Nothing Gels as well as energy bar
9. Drink gels prior to climbs or when you are in head winds. gels at the top, or after climbs, once you have recovered. Every 15 minutes, eat small bites of food. Find bananas at food outlets, one-half portions per hour to get the potassium to prevent cramp.
10. What is the best time to eat?
Once you’ve completed your course, you may need to adjust your diet to adapt to the terrain. If you’re attempting to push yourself up a hill or a section of headwind the demand for oxygenated blood is excessive and stressful and your blood supply will be concentrated in your legs. Do not create an additional strain for your digestive system which can cause blood loss to your legs. Make sure you drink gels before climbing or into head winds as they’re easier to take in, along with carbohydrate drinks. Have your solids after an climb, or after you have recovering. You’ll feel tired when you have semi-digested food inside your stomach. Have you ever felt stuffed up at the end of a main course but still been able to eat an entire dessert? To perform effectively it is advised not to be dependent on food for the duration time. Mentally , it can be difficult to keep your energy levels up by eating the same food, therefore, keep a variety of food and keep your taste buds active. If you’re tired, your body will desire different food items, often salty (electrolyte) sometimes sweet; it’s your organ’s method of telling you what it needs right now.
Writing about losing weight is my love affair and introducing my readers to new ideas is my preferred way to fuel my passion. My recent encounter with “Fitness & Spice” is an absolute favorite. Their slogan? “Where fitness, food and fashion get a healthy shake.” Very clever and cute. I believe that you’ll find their blog and website equally informative and fun.
A glance at the Chief Mover and Shaker Joanna Sutter, and you’ll be able to see this is not for the overweight. We shouldn’t declare that because the advice provided throughout these daily posts will be equally useful to those needing dramatic weight loss as it would be to the average Jo(anna)’s out there.
That’s exactly how Joanna Sutter describes herself on the website: “I’m just your average Jo(anna) with a passion for all things fitness and nutrition. Fitness & Spice is my blog where I talk endlessly about my favorite things…all with a healthy dose of sarcasm. I hope you’ll find Fitness & Spice an inviting place to discover and discuss the little things that make life in the kitchen, the gym, and the roller-coaster of life a little more entertaining.”
Joanna previously worked for 15 years in technology marketing at an enterprise of a huge size. She has now brought her talent and charisma to the web and has clearly taken a liking to her. Through this, she has discovered a love for social media and has made connections with individuals and companies across the world.
The day is today, Fitness & Spice reaches women who are interested in health and fitness. Her blog content is also featured on a private training site known as “Fast Track To Fat Loss” which is read by an additional 22,000 members.
If you take a glance at her most recent blog posts will reveal plenty of information that you can use as well as interesting side takeaways including:
A Big Scrub…her personal experience of the past as she ridded herself of dry winter skin that we all experience as wintery seasons begin to come to an end ….and she also discovered one that uses Captain Morgan Spirited Rum.
10 ways to get Lean and The 10 Ways to be Green …..which is, as you could imagine, offers a variety of adorable and insightful ways to help do your part for Mother Nature – all while doing your exercise and fitness while doing it.
The time is now to get ready for spring. Some New Shoes ……a neat piece that helps you develop good routines that help you with your Fall Forward/Spring Forward Back clock adjustments.
BetterU is Highly Rewarding ……where she talks about her experience through the American Heart Association program.
There are also inspiring and touching stories on her blog about women who are fighting heart disease. did you realize that more women die from heart disease than the next five major causes of death, including all forms of cancer? I certainly didn’t.
This isn’t a website packed with ads and affiliates. It’s a home-based site with pretty simple, daily posts which will motivate you to stay excited about your personal commitment to fitness, fun and fashion. You’re working out each day and becoming a slave to the ideal body image doesn’t have to be so doom and gloom. And while it is not easy to find a photo that is of Joanna on the site (although there are plenty of pictures and beautiful images), I happened to discover one recently and I can assure you that this lady truly appreciates fitness and living well.
Every post that I viewed had more than a dozen comments , so it is obvious that she has developed an extensive and loyal following. If you take only a few minutes you can see why.