IRONMAN® World Championships

Martin used a unique fueling method we don’t see very often, which involved creating an extremely carb-heavy solution in his downtube containing 13 PF 30 Gels mixed with PH 1500 tablets and water. Additionally, he had three more PF 30 Gels in his rear bottle which he consumed with a caffeine gel as he came into T2. Martin managed to consume all of this without any GI issues, giving him an average carb intake of ~91g/h on the bike. As we often see in our Case Study Database, his carb intake dropped during the run, where the mechanics of running (compared to cycling) make it more challenging to take onboard high levels of fuel. Despite this, he effectively relied on carb sources from on-course aid stations and managed to hit numbers comparable to his performance at IM Austria last year, even in much hotter conditions.

Martin used a proactive hydration strategy based on his sweat sodium losses and sweat rate data, which he collected before the race. Using this information, he developed a robust plan to replace a significant portion of his fluid losses, though he intentionally didn’t aim to replace 100% as we can tolerate a certain amount of dehydration during racing. His fluid intake during the run was an impressive average of 1.22L per hour, slightly higher than the bike and especially notable as Martin believes he could’ve consumed even more. This adjustment aligned well with the rising temperatures throughout the day. To meet his electrolyte needs, Martin used PH 1500 and Electrolyte Capsules during the bike portion of the race. His plan was to continue with the capsules during the run, but after misplacing his running belt, he relied on on-course nutrition instead. Despite this change, Martin was satisfied with his overall hydration. He peed several times, a normal occurrence for him in races of this length, suggesting that he avoided underhydration.

Before the race, Martin consumed a cup of tea and a caffeinated gel to enhance his focus before the swim. With caffeine's half-life of approximately 4-5 hours, he knew it was important to top up his caffeine levels during the race to continue benefiting from its ergogenic effects, such as reducing perceived effort. To achieve this, Martin consumed three moderate doses of caffeine via energy gels - one towards the end of the bike and two during the run. His intake was at the higher end of the recommended range, and his timing was spot-on, providing both physical and mental boosts during the crucial later stages of the race.