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Nutrition tips to play the club La Santa Ironman Lanzarote
The La Santa Ironman Lanzarote 2018 Club is just around the corner and as official nutrition partners of the test, we want to share with you a nutritional strategy that can be useful when facing the 226 km of the volcanic island.
During the competition it is highly advisable to follow several indications so that your body can perform at the maximum. It is important to keep carbohydrate reserves, our main source of energy, and keep our body well hydrated to avoid cramps and maintain proper body functioning. The humidity, the high slope of the cycling segment, the temperature and the constant wind make it one of the most hard ironman tests in the world. Where due to sweating and prolongation of effort, hydration cannot only come from water, because during a competition we are continually losing mineral salts, especially sodium and potassium. That is why it is necessary to reinforce its intake with an isotonic drink or with salts.
Here are our nutritional strategy recommendation:
Before swimming
- During the previous time Hydrater with Isotonic Drink or Energy Drink + 1 Salts-Electrolyte Capsule
- 1 Bio energy gel with 5 ′ caffeine before exit + water
Cycling sector, 180kms
- 2 or 4 (if there is personal provision) 800cl bidones with sub9 Energy Drink.
- 1 or 2 jumps every hour, salts capsules, (depending on heat) accompanied by water.
- 1 Bio Energy Gel every 30-45 ′ depending on your level of demand. Each of the gels accompanied by water.
- 1/2 Endurance bar/hour taken to small snacks accompanied by water if you need to take something solid during the test. In that case you should reduce the number of gels.
Running Sector 42km, Marathon
- 1 Bio Energy Gel every 30-45 ′ depending on your level of demand. Each of the gels accompanied by water.
- 1 or 2 jumps every hour, salts capsules, (depending on heat) accompanied by water.
After
- Recovery Drink 500ml immediately after the test.
- ISOTONIC DRINK 500ML during the 30 ′ later.
- Night Recovery Cream 25-50g mixed with 100-200ml of water or milk, 30 ′ before going to sleep.
This strategy is guidance and is based on general characteristics, without attending to individual needs of each. We also always recommend trying the products and train with them before the competition to ensure that they are assimilated well by our body and avoid surprises on the key day. You can then acquire the pack with the products that will be given in the supplies of the La Santa Ironman Lanzarote club next to some of our best sellers.
https://www.226ers.com/es/226ers-club-la-santa-ironman-lanzarote-nutrition-pack/ [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]
