It’s 11 days before the start and 6 days before the departure. Actually, bikes and gear will leave already in 2 days, so it is almost last minute to start getting the gear together and start packing.
My bike is all set and ready. During the last Gran Fondo I had some technical difficulties and so I ended up with the final upgrade for my bike – SRAM Red eTap! Wicked!
Most of my friends know me as a thorough person, so yes, you won’t be disappointed – I compiled a packing list for IRONMAN! 🙂
And you can use it also if you like – it’s printable and downloadable here – IRONMAN Packing List
Crucial part of the packing and actually the whole IRONMAN experience is the race day nutrition.
I have discussed this matter with my coach, other IM athletes, friends and ended up with this plan (more or less).
According to my estimations, I’ll probably consume 60-70g carbs per hour during the most of the race (bike and first part of the run). And I’ll get this from 2 x OTE Energy Gel (my choice is Blackcurrant and Lemon & Lime, 20g of carbs each) plus 30g from OTE Vanilla Energy Drink.
The whole plan looks like this:
|1 Gel||Right before entering the water.|
|1 Gel||T1, stored with the bike gear.|
|100ml Drinking Bottle||T1, stored with the bike gear.|
|12 SaltCapsules||From bike gear bag, stored in a Kinder egg container. 1 capsule in every 30 minutes on the bike.|
|2 x 750ml Drinking Bottles||On the bike (will put them in the morning) and filled with Energy Drink. I’ll try to consume 500ml in hour so I should be good for 3 hours.|
|2 x 750ml Drinking Bottles||In a Special Needs bag (Orange) and filled with Energy Drink. Will swap them with the ones on a bike in Aid Station in Pollença.|
|8 Gels||In a top tube bag. I will take 1 gel in every 30 minutes, starting from 30 minutes on the bike.|
|6 Gels||In a Special Needs bag (Orange). Will put them in the back pockets in Aid Station in Pollença.|
|1 Gel||T2, from the running gear bag.|
|5 Gels||T2, from the running gear bag, will put them in the pockets. I will take 1 gel in every 30 minutes, starting from 30 minutes out on the run course.|
|10 SaltCapsules||From running gear bag, stored in a Kinder egg container. 1 capsule in every 30 minutes.|
|100ml Drinking Bottle||T1, stored with the running gear. I will carry it until Special Needs in Aid Station 1 (2,5km out) where I will swap it with full one. I will do so in every loop. 100ml of Energy Drink + sips of water in Aid Stations in every hour.|
As with every plan, you must also be prepared for unexpected, so in addition to all that, Mari-Liis will carry (and provide me if needed in Aid Station 1 (run1)) these things:
|6 Gels||2 Caffeine Gels and 4 regular ones. Just in case.|
|2 x 500ml Drinking Bottles||Additional fuel for run course.|
|10 SaltCapsules||If I happen to lose some.|
|Energy Drink Powder||To make additional drink.|
|Paracetamol||It’s hot there! 🙂|
If you have any comments or suggestions, feel free to contact me either commenting below, through e-mail or social media! 🙂