So the race is over you did well? You didn’t do so well?
There’s always a reason if you didn’t do well and 9 times out of 10 in long distance races its nutrition related. If you did well, it also means your nutrition went well too.
At this point you probably won’t do another ironman for many more months to come so while it’s fresh in your head write yourself a short list on how the race went and store it in your computer so you don’t lose it.
Some of these points should cover the following to help you think about it
1. What did I take for carbo loading? Did it work for me?
Felt too full? Felt loaded up?
2. What did I have before the race for breakfast?
Was I hungry at the start? Was I bloated?
3. What did I drink on the bike?
Was it enough? Did I bonk? Did I pee too much? Was I thirsty? How much
did I have? Did I cramp?
4. What did I eat on the bike?
Was I hungry? Was it too bloaty? Was it making me sick? How much did I
have?
5. What did I drink on the run?
Was it enough? Did I bonk? Did I pee too much? Was I thirsty? How much
did I have? Did I cramp?
6. What did I eat on the run?
Was I hungry? Was it too bloaty? Was it making me sick? How much did I
have?
7. How did I feel at the end?
Did I go too hard, did I go to easy, what heart rate was I on?
8. Did I recover ok?
Did I take protein? Did I stretch lots ?did I hydrate well? Did I back
off training?
9. The future?
Have I made plans yet? Was my training correct or should I change
things? Was my equipment ok?
All the above are so important to get yourself a portfolio of your races and therefore the experience to race a successful ironman with all the knowledge you gain, the more you do the more you learn. Enjoy your break and
recovery and keep that protein going in to recover asap…try the energy
source 4:1 for training and general drinking for great recovery
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