Going Longer Part 7: Refine Your Fuel Plan

The human body can, amazingly, move forward for a few hours with little to no fuel. But if you go longer than a few hours without adequate calories, electrolytes, and water, you’ll be forced to walk, or stop. I’ve seen athletes complete international distance events on a couple hundred calories or less. I’ve seen people complete half-Ironmans on a bit more than that, but in both of these cases, they didn’t have their best race, and there is a high probability they felt very poorly post-race, and perhaps even for a few days after.

The longer you go, the more you are required to fine-tune your fuel plan. Consider adding some protein to your fuel plan, and be hyper-diligent about taking in that fuel on a consistent basis. Toward the end of an Ironman, your body is moving almost solely on what you are consuming. If you miss a food stop or are late in taking in calories or water, you can push yourself over an edge that will be quite challenging to reclaim.

Create a fuel plan that is steady throughout your event--without missing a beat. Missing a feeding in a shorter race may mean that you have a poor performance and a post-race headache. Missing some much-needed calories over the long haul may mean that you miss out on your well-deserved finish line experience.