Tips to Prevent Gastric Issues During an Ironman

One of the most common challenges athletes face during long-distance races like Ironman is gastric distress. Pewking up your race fuel can ruin your day pretty quickly! 🤢 To help you conquer this hurdle, here are my top five tips: 🌟

Train the Gut Leading into Your Race 🍽️: Training your gut is just as important as your physical training. Gradually introduce your race day fuelling and hydration plan during training sessions. This will allow your system to adapt to the specific strategies you'll employ on race day, reducing the risk of distress. 🏋️‍♀️
Nothing New on Race Day 🚫❓: The golden rule of race day is to stick with what you know. Avoid trying new strategies or products that your body isn't accustomed to. Stick to the plan you've practised during training. 🚫🆕
Stay Hydrated 💧: Dehydration can exacerbate gastric distress, so maintaining proper hydration is essential. Build a hydration strategy tailoring it to your sweat rate. 🚰
Know What Works for You 🤔👍: Every athlete is unique, and what works for one may not work for another. Experiment with different options during training to find the products that work for you best. Discover your preferences through trial and error. 🍏🥤
Front-Load Your Fuel on the Bike 🚴‍♂️🍔: During an Ironman race, the bike leg provides the best opportunity to consume calories. Front-load your nutrition by taking in more fuel on the bike, as compared to the run. This will help sustain your energy levels and reduce the risk of gastric distress during the run leg. 🚴‍♀️🥪

Avoiding gastric distress during an Ironman race is essential for optimal performance. Preparation is key, so start implementing these tips in your training regimen to conquer gastric distress and achieve your Ironman goals. 🏆💪😄