How The Pros Fuel
Heather Wurtele’s Ironman Fueling Plan
Bowl of gluten-free cereal with banana, coffee, Multi-V, OptygenHP
2 hours before start: Ultragen (300 calories)
20 minutes before start: Liquid Shot (100 calories), water
4 EFS bottles (200 calories each), water from aid stations, 2 EFS Liquid Shot flasks, 1 EFS bar, 4 Thermolyte (sodium electrolyte caps)
Liquid Shot (800 calories), EFS drink (150 calories), water, 12 Thermolytes
Cameron Dye’s Olympic Fueling Plan
Bottle of EFS with half-scoop of PreRace and oatmeal
Part of another bottle of EFS, 2 PreRace capsules along with half a gel flask of EFS Liquid Shot as he’s walking to the race start
On the bike:
Two bottles — one with just water, and one that’s full of what he calls “health juice” — a scoop of lemon-lime EFS, half a gel flask of Liquid Shot and another half scoop of PreRace mixed with water. Drink half to three-quarters of the bottle of electrolyte mix and half the bottle of water.
On the run:
A little water but otherwise he doesn’t carry any nutrition with him
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