IRONMAN® World Championships

Jack consumed ~689g of carbohydrates but averaged 63g per hour, which meant he was shy of his planned intake and also below the recommended 90g/h for a race of this duration and intensity. Jack chose fig rolls as a novel form of real food in addition to sports nutrition products, which can be satisfying and help avoid flavour fatigue during long endurance events. On the run, he relied on aid stations, and again he felt like eating solid foods as his pace slowed slightly, allowing for easier digestion. Throughout the run, Jack grabbed 5 banana halves and 3 fig rolls. Considering Jack’s low overall carbohydrate intake for this event, he would benefit from increasing his carb intake for future races to better support his energy levels over a race of this distance.

Jack’s hydration strategy for the 11-hour effort included Carb and Electrolyte Drink Mix, plain water, and Electrolyte Capsules. With the extreme heat (temperatures peaked at around 35℃ / 95°F), Jack likely didn’t replace 100% of the fluids lost through sweat, but this wasn’t a major concern, as the human body can handle a certain level of dehydration. Some gut training in the lead up to big races would be useful to be able to take on more fluid without the risk of stomach discomfort. However, Jack mentioned that he felt that he should’ve consumed more fluids. Importantly, Jack experienced no cramps or dehydration-related symptoms, suggesting his intake was adequate but perhaps not optimal to support performance for the conditions. To combat the high temperatures, Jack relied on a "ridiculous amount" of ice from each aid station, which may have helped mitigate some thermal strain and reduce the need for as much sweat to be produced.