“Picture this: you’re weeks away from your big race. You’ve logged months of training, but now you’re wondering, ‘How do I make sure I’m at my best on race day? And how will I hold that goal pace when the pressure’s on?"

Get ready to crush your next race with our deep dive into peaking, tapering, and nailing your race pace! In this episode, we break down how to optimize your training to hit peak performance, master the art of tapering to arrive fresh and strong, and execute a smart pacing strategy to hold your goal pace on race day. From practical tips like race-pace workouts and carb-loading to mental tricks for staying focused, we’ve got you covered. Whether you’re running a 5K, marathon, or triathlon, this episode answers the big question: “How will I hold my race pace when it counts?” Tune in for actionable advice, listener Q&A, and motivation to cross the finish line strong. Share your race goals with us on X using #RaceReady!

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Todays Epsidoe we discuss some coaching and training updates as well as a setback of my own, a torn meniscus, we are day 7 Post Op!

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Ironman Distance Triathlon Fueling Guide


Fueling for an Ironman (2.4-mile swim, 112-mile bike, 26.2-mile run) is critical for success. A practiced nutrition plan sustains energy, prevents bonking, and aids recovery. Below are key strategies based on expert and athlete insights.


Pre-Race Fueling

Carb Loading (4-7 Days Out): Gradually increase carbohydrate intake to 8-12g/kg body weight daily to maximize glycogen stores. Focus on complex carbs like rice, pasta, or oats. Example: A 70kg 155lb athlete needs 560-840g carbs/day.
Practice in Training: Test race-day nutrition (gels, bars, chews, drinks) during long training sessions to train your gut and confirm what works. Avoid new foods on race day.
Night Before: Eat a familiar, carb-rich meal (e.g., pasta with lean protein, low-fat sauce). Avoid high-fiber or fatty foods to prevent GI distress.
Race Morning (2-3 Hours Before): Consume 1-2g carbs/kg body weight (e.g., oatmeal, toast, banana, or sports drink for a 70kg athlete: 70-140g carbs). Sip water or an electrolyte drink to stay hydrated.


Race-Day Fueling


General Guidelines


Carbohydrates: Aim for 60-90g carbs/hour (up to 120g/hour for advanced athletes using hydrogel products like Maurten). Use a mix of gels, chews, bars, or sports drinks.
Hydration: Drink 500-750ml/hour, adjusting for sweat rate and weather conditions. Include 500-1000mg sodium/hour via electrolyte drinks or salt tablets. Tools like Precision Fuel & Hydration’s free Fuel & Hydration Planner can personalize this.
Timing: Start fueling early (within 10-15 minutes on the bike) and consume small amounts every 20-30 minutes to maintain steady energy.


By Discipline


Swim (2.4 miles, ~1-2 hours): Fueling is minimal due to logistics. If possible, sip a carb-electrolyte drink 10-15 minutes before the start.

T1
Bike (112 miles, ~5-7 hours): Primary fueling phase. Consume 60-90g carbs/hour (e.g., 2 gels at 25g carbs each + 500ml sports drink at 20g carbs). Sip water or electrolyte drink every 10-15 minutes. Example: 1 gel every 20 minutes + 1 bottle/hour.
special needs bag
T2

Run (26.2 miles, ~3-5 hours): Maintain 30-60g carbs/hour via gels, chews, or drinks, as GI distress is more common. Rely on aid stations or carry a concentrated carb drink. Sip water and electrolytes to replace sweat losses.
special needs bag

Post-Race Recovery


Immediate (0-30 minutes): Consume 1-1.2g carbs/kg body weight + 20-25g protein (e.g., a recovery shake with milk, banana, and protein powder for a 70kg athlete: 70-84g carbs).
Within 2 Hours: Eat a balanced meal with carbs, protein, and moderate fats (e.g., rice, chicken, vegetables).
Hydration: Rehydrate with electrolyte-rich fluids until urine is pale yellow.


Tips from Athletes and Coaches
Alice Alberts (Pro Triathlete): “Fueling is a discipline. Train your gut like you train your swim, bike, and run.”
Emma Yates (Age-Grouper, Ironman Wales): Used a mix of gels and sports drinks, adjusting based on course demands (e.g., hills) and aid station availability.
Rebekah Keat (Coach): Start carb loading 4 days out. Test liquid vs. solid fuels in training to find your preference.


Common Pitfalls to Avoid
Under-Fueling: Leads to bonking (glycogen depletion). Set a timer to eat/drink every 20-30 minutes.
Over-Fueling: Causes GI distress. Stick to practiced amounts and avoid overconsuming at aid stations.
Ignoring Sodium: Low sodium can cause cramps or hyponatremia. Test sweat rate and sodium needs in training (e.g., via sweat tests or Precision Fuel & Hydration).

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