Nutrition for Half Ironman Training

Training for the half Ironman's 1.2-mile swim, 56-mile bike ride, and 13.1-mile run means months of dedicated workouts. Bill Toomey, 1968 Olympic decathlon champion, calls nutrition "a valuable component that can help athletes both protect themselves and improve performance." Proper nutrition allows you to maintain the grueling swimming, biking, and running sessions, and get to the starting line in peak form and injury free.

  1. Energy Balance

    • As a triathlete, your performance depends on being at your ideal weight. To train for a triathlon, you must eat enough calories to fuel your training sessions, but not so many calories that you gain weight. A diet with the majority of calories from complex carbohydrates gives sustained energy. Also include plenty of lean protein and moderate amounts of healthy monounsaturated and polyunsaturated fats.

    Pre-workout Nutrition

    • Low glycemic index carbohydrates allow for a slow release of energy that lasts throughout the workout. To avoid stomach cramps, do not eat excessive amounts of hard-to-digest sugar, fiber and fat. Nationally recognized sports nutritionist Nancy Clark, Ph.D., recommends allowing at least four hours to digest a pre-workout meal or two hours for a smaller snack.

    Workout Nutrition

    • Drink fluids throughout the day and during your workouts.

      You probably don't need to refuel during shorter workouts lasting less than an hour. Use longer workouts as practice sessions for the half Ironman by eating and drinking exactly what you'll eat on race day, taking in the same amounts and types of fuel and fluid that you will use during the triathlon.

    Post-workout Nutrition

    • Eating a snack within 15 to 60 minutes after finishing your workout replenishes muscle glycogen stores faster and speeds muscle recovery to get you ready for the next workout. The post-workout recovery snack should be about 200 to 400 calories, depending on the length of the workout and your body size. The ratio of high-glycemic carbohydrates to lean protein should be about 4 grams to 1.

    Water

    • Dehydration is dangerous, and adequate fluids are crucial for half Ironman training. Sipping water throughout the day keeps you hydrated. Pale or clear urine indicates hydration, while brown urine indicates dehydration. To prepare for your training session, take in take in 16 ounces (two cups) of water an hour in advance. Drink 8 ounces (one cup) of water every 20 minutes during your workout, or more in hot weather. After the workout, continue to drink fluids to replace losses from sweat.