Ironman Training

Ironman Blog: The Ducan’t Diet

I have a pretty big goal this year: to get faster on the bike.

So, how am I to achieve this? Firstly, an improved work schedule will afford me more time on the saddle, not necessarily longer rides but crucial interval sessions I have forfeited in the past for endurance. Secondly, building muscle mass through strength sessions (as well as those interval ride). But to bulk up, you need to eat. And there are many ways and philosophies behind this.

Calories.

Simply, eat more. Take in what you can, six meals a day, snacks, consume everything in sight. This has its advantages, but volume isn’t always the best option. I am a firm believer in watching what you eat: good fats, no processed foods, natural colouring/flavouring and limited fried foods.

Carbs vs Protein.

We have all heard of the dieting fads; they come, they go, and none of them stay for long. All they leave you with is bad breath and an angry disposition. I remember a professor from my student days emailing my entire lab: “unless there’s sort of new Atkins diet out there, please stop disposing mercury down the toilet”. 

So what’s the solution? 

Well, different strokes for different folks. (I do love my clichés). It’s important to be aware of the various regimes around (Paleo for example) but each individual needs to adapt their diets to their needs, tastes and body type.

Given Coach Fi’s advice, I have become more aware of my protein consumption. Needing to eat more protein after my workouts and less carbs. Since the beginning of this “diet”, I have gained 2kg in muscle weight – something I have been struggling to do. I also stick to my basic principles, lean meats, little sugary sweets/snacks and no fried food. It works for me, is helping me reach my target weight and I feel stronger and more energetic because of it. Go on… experiment!

Ironman booze.

I woke up on Sunday morning with a thumping headache; my first hangover in years after my first drinks in 8 months. Saturday evening was a revelation. What was a group of strangers to me about a year ago, members of Triathlon Europe were at my home, drinking and eating.

It has been an exciting summer for us all, Ironman France, Challenge Roth and a plethora of hours spent collectively on our bikes and in our speedos. Sweating under the heat, sticky from the splash back of nutrition products and discoloured from botched kit/sun block jobs. We were a team and at our prime physical fitness (albeit reeking for most of it).

So what did we consume that night? About 4 bottles of vodka, 1 bottle of gin, 2 bottles of champagne, 3 bottles of wine and a bottle of vermouth. And what possessed us? Our achievements, we earned it!

As we take time off to recover and digest our "A" race, we look forward to planning our future events and strategy. As predicted, we are all addicts! Until then, to get us through our tough Ironman Blues, there are plenty of opportunities to catch up with out social lives.

After all, a team that drinks together, stinks together.

How do you like dem apples?

A few months ago, preparing for my first half Ironman distance event, I was briefed by coach Fi as to what I should be eating in preparation for the big day. Fi's advice was simple: load up on carbs. Eat pasta, rice and potatoes, snack on bananas and bagels. Essential for replenishing your glycogen levels.

Two weeks before the race, and 38 bagels 84 bananas later, I was pretty much fed up with the routine. On my weekly lunch trip to the supermarket from work, I decided to go off tangent and buy bags of apples, clementines and raisins (as well as the usual suspects). The sweet and juicy nectar of flavour, at last. A few forbidden pieces of fruit later, it was time for my run. All revved up and ready to go, I left my work place and headed to Hyde Park for my usual one hour tempo session.

It was a warm day, and as the miles increased, layers started coming off. About 20 minutes into the run, my stomach started to rumble, a sensation I was not familiar with; I needed a toilet, fast. Clutching my abdomen, I went off road and into the tree lined edges that separated the path from the centre of the park. Frantically, I searched for a cafe or some sort of public facility, all throughout I contemplated: "worse comes to worst, you can go behind that tree, or by that wall away from pedestrians." Readers will be happy to hear that I did manage to find a more kosher outpost.

"Cut off all fibre from your diet, that includes fruit and brown bread."

Nutrition is a key part of an Ironman race, as a recent trip to the French Alps as part of Triathlon Europe's Ironman Training Camp has taught me. Knowing when to eat what and how much is crucial in surviving the gruesome 12 hours you are going to put your body through.

What should be consumed? Well, other than the generic rules mentioned earlier, it is all a matter of taste and preference. My routine is as follows:

1. Load up on carbs before the race (no fibre!).
2. A day before the race, sip on a carbohydrate drink, anything rich in maltodextrin will do.
3. On race day, have a decent breakfast 2 hours before the start (the usual breakfast your body is accustomed to, don't experiment).
4. After the swim, take in some energy drink before getting on the bike and head off.
5. Throughout the bike ride, consume 3 energy bars and 3 bottles of energy drink, pacing yourself throughout the ride by cutting them into accesible pieces and setting reminders.
6. 20 minutes before getting off the bike, take in a gel.
7. 15 minutes into every hour of the run, consume a gel and drink water throughout the run (at every aid station) but not to excess.

Having ridden four major Cols in the Alps and watched athletes I admire bonk (some of whom have already completed an Ironman race), simply because they have not consumed enough calories, highlights how important having a nutrition strategy is. Having a time to test it out, like the excellent backdrop of the Alps, is also so important.

Nerves, excitement and the pure rush of adrenalin can be our friends if we let them. Until I reach that stage, I will stick to the plan but this time with a packet of Imodium at hand.