A suggested nutritional plan for an ULTRA (1.9km/90km/21km) using POWERBAR

A suggested RACE DAY nutritional plan for an Ultra Triathlon

Try this little recipe and we are 99% sure you will have enough fuel to finish and finish strong at MiWay Cape ULTRA Triathlon for example. It may not work for everybody but goes someway to helping you sustain the energy levels needed for a good result.

Pre race Dinner (not sure what you would eat as a vegetarian but you need bulk the night before!!!

Go large!! Pasta, pizza and the like, a full belly at around 5pm (no later) will store up the fuel reserves you will draw on the following day: If youre still hungry at bedtime, a small energy bar snack should crack the nod!

Pre race Breakfast

Eat breakfast a minimum of 3hrs before race start. I know its an early start but chances are your nervous and awake anyway. Some form of energy Porridge would be recommended. The usual toast with honey or water based cereals should also do the trick. The tummy should still feel content from the binge the night before, so do not go over board. Avoid dairy and bananas they dissolve really slowly and that could upset the stomach with all those digestive juices floating around)

Actual Race

2 x bottles of 750ml POWERBAR ISOMAX powerdrink for the bike. No more than that is needed. You can always re-stock at the water points with an additional glug or two of water if its really hot. 2-3 x Powerbar Energise Bars cut up into pieces and stuck onto the cross bar of your bike (the vanilla flavour is the best one to use sticks easy to the bikes frame. An additional 3-4 x PowerGels in the back pocket of your tri-suit completes the package for the bike.

If youre a little bit peckish, then eat half a Energise energy bar within 45 minutes of race start. Drink 500ml of water 20 minutes before race start.Once you hit the bike, drink the isotonic drink at regular intervals (small sips) and eat a piece of energy bar/small sip of the gel and or equivalent food you would get from the water tables, every 15 – 20 minutes depending on how fast you are riding. Once you hit the last third of the bike (30km), 1 x full gel to help get you to the end of the bike. Now for the run

You want to carry at least 3-4 PowerGels with you plus have a 350ml bottle of coke or other equivalent if you do not drink it, waiting for you in transition. Take 1 x powergel one gel and drink the bottle of coke, before you start running. If you cannot drink coke, then try an alternative that has sugar in it.¦You can walk whilst you do this and then start to run once the coke/other drink is finished.

Now for the tricky part, you will need to take a sip of coke/sugar based drink at each water table to ensure that you sugar levels remain constant. If you do not do this and miss a turn at the aid stations, the blood sugar levels in your body will begin to drop, you need to try and maintain the balance. Once you spike the sugar levels (as we have done off the bike in transition before the run start) you need to maintain those sugar levels.

This is not a 100% guaranteed race day plan. Most athletes react differently to products and intake so be weary of trying to 1st time out without some practice in training. It does however give you a good guideline as to how much you perhaps should be consuming at a race over this distance. Good Luck

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