There are five disciplines to Ironman: swim, bike, run, transitions, and nutrition. Of the five my biggest challenge is finding the right nutritional balance, for that makes or breaks the day.
At the bottom of this post is a resource I use to help balance carbs, proteins, and fats. But for now let me share a simple dish that helps fuel me before a 50+ mile ride.
Stack one on top of the other and enjoy.
- Whole wheat toast
- Cheese
- Arugula
- A sunny side up egg
One thing missing … an avocado.
That would have been the right mix of yummn.
So, how much fuel does one need?
I reference a USAT article, which also includes this chart:
- 120-200 calories (30-40g of carbs + a few optional grams of protein/fat) before a 45- to 90-minute workout. Consumed at least 30 minutes before the workout (although the quicker to digest, like a glass of juice, you may be good to go within 15 minutes; however, I still encourage time to get your body/mind warmed up before the workout).
- 150-250 calories (30-50g of carbs + a few grams protein/fat) before a 90-minute to 2.5-hour workout. Consumed at least 30 minutes before the workout.
- 200-350 calories (40-70g carbs + 10-15g protein/fat) before a 2.5- to 3.5-hour workout. Consumed at least 45 minutes before the workout.
- 300-450 calories (50-90g carbohydrates + 10-15g protein/fat) before a 3.5-hour workout or longer. Consumed at least 45-60 minutes before the workout.
Always include at least eight ounces water with your pre-workout snack to help with digestion. I also advocate consuming sport nutrition (electrolytes, carbohydrates, fluids) during all workouts over 60 minutes (ex. sport drink or water/gel).
Always tri. Never stop.
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