I completed by first Half Iorn distance triathlon (click here for race report) at Metaman in Bintan,Indonesia in 5 hours and 30 min with whole foods instead of gels. Most people encourage 4-6 gels, electrolyte tabs and all sorts of sports drinks but my philosophy is to make everything yourself at home and reuse plastic bags for packaging for a healthier more sustainable lifestyle.
Please join the newsletter for updates on training plans and nutrition ideas for your first Half Iorn man or Metaman
Click here for my Metaman 70.3 race report
Week before the race
- Get as much extra sleep as possible
- Carbs should not be missed in any of your meals (your usual 4-5 meals per day + snacks)
- Eat food that does not cause bloating (dairy, oils, wheat, lentils, pulses, animal fats)
- Ensure you have used your planned race food during training so that your body is used to it
- Eat early so that digestion doesn't take place during sleeping for better quality sleep
- Eat your planned race day breakfast in the morning
- Lots of good quality food but less than during training days
- No oils, animal products, wheat, processed food, dairy, pulses or lentils during your evening meal to reduce risk of bloating and make digestion during the nights as easy as possible
- Lots of water, coconut water and fruits for the electrolytes and hydration all day long
- Breakfast - Plain and simple carbs from plain rice and and small amount of protein some nuts or eggs. Avoid fiber from cereal and oats to prevent the need for a toilet stop half way round
- Food - Small portion of your race food (don't pack this in your transition area. Put it away with your bike)
- Electrolytes - 500ml water with 1/2 Tsp of salt and Tbsp of honey. I find that drinking salty water makes your body absorb more of the water and you in turn are more hydrated and need to urinate less.
- 3 boiled mashed sweet potato (for carbs) with salt (key Electrolytes that are lost in sweat), turmeric (for anti inflammatory benefits), honey (instant carbs) and butter (to make it creamier)
- Various dried fruits and berries.
- Electrolyte drink - One 750ml bottle with a tablespoon of salt, juice of half a lemon & a tbsp of honey, this is for you to sip on through the course. Your other water bottle can be replaced as you cycle round
- 1 Banana
- Backup food- you should have trained with this race food and know that it can get you around. If you're unsure then pack some back up gels. I always have back up gels but so far, I have never needed to use them.
 |
| My race food for Metaman |
During the cycle I took a banana from the aid station for variation as I did not pack a banana. I did not take any of the electrolyte drinks that were handed out. I was left with far too much potato which was excess weight (I took 6 potatoes worth and only ate around 2 potatoes worth). During the run I did not have any of my electrolytes or food. I had to then alternate between sips of water, cola and the isotonic drinks they handed out (so unfortunately I was not 100% natural products). I didn't take any gels or sugary cakes that they were handing out. I had plenty of energy but my legs were very tight and my knees hurt, this was not due to nutrition but due to the bloody hard cycle ride. Click here for the race report. Training report coming soon, add yourself to the newsletter to get the weekly blog into your email.
Whats in the packaged gels and electrolytes, check the label or below:
The below ingredients don't all have health benefits where the above ones all have health benefits.
Shots (Wild Bean flavour) energy gel
Maltodextrin, Filtered Water, Flavour, Caffeine, Citric Acid, Potassium Cloride, Salt, Sodium Benzoate
Warning on packet: Not recommended for children, pregnant or lactating women.
Power Gel (Strawberry Flavour) energy gel - no ingredients shown on back of gel
maltodextrin, fructose, water, salt, sodium citrate, citric acid, potassium chloride, sodium benzoate, potassium sorbate, natural flavour.
Nunn (orange) Electrolyte Tab
Citric Acid, Sorbitol, Sodium Bicrobonate, Sodium Carbonate, Natural Flavours, Magnesium Sulphate
Sodium Benzoate, Polythylene glycol, Asorbic acid, Acesulfame Potassium, Calcium Carbonate, Vegtable Juice Color, Riboflasvin-5-phosphate
High 5 ZERO Electrolyte Tab
CItric Acid, Sodium Bicrobate, Sorbitol, Sucralose, Acidity Regulators, Melic Acid, Sodium Citrate, Potassium Citrate, Magnesium Carbonate, Calcium Carbonate, Natural Flavour, Beetroot, Carotene, Curcumin, Maltodextrin, SOdium Chloride, Absorbic Acid, Greet Tea Extract
Package your pre-race food into reusable plastic bags that you get when buying food. Do not buy extra plastic bags or zip lock bags to package your race food.
Related Blogs and Links
Electrolytes blog
Metman Race Report
