Ironman Lake Placid Carbohydrate Loading Protocol – 2018

  • Thursday
  • These excess carbohydrates should be complex carbohydrates. Lots grains, whole wheat, rolled oats, etc.
  • Friday
  • These excess carbohydrates should be complex carbohydrates. Lots grains, whole wheat, rolled oats, etc
  • Saturday
  • These excess carbohydrates should be simple, easily digestable carbohydrates. This includes things like jam, honey, white flour, etc. Try to limit your fiber intake. Your largest meals should be Friday night and Saturday morning. Taper off the calories throughout the day on Saturday.
  • Race Morning
  • These calories should be from moderate to low glycemic index foods, and taken 3 to 4 hours prior to the start. You will want to limit the amount of fats and fiber to insure that you do not slow your digestion or risk GI distress. Some great options include Boost, Ensure, "Fuel for Fire" packets, bagel, unsweetened apple sauce with a scoop of whey protein, etc.

    You should also continue to sip on sports drink and take a gel approx. 15-30 minutes right up to the start of the race.

    *Note: Carbohydrates bind water, so you may feel a bit heavy heading into race morning. This excess water will help to keep you hydrated.


About Jeffrey

Jeffrey currently holds coaching certifications from both USA Triathlon and USA Cycling has been an endurance athlete for the past 25 years. He began rowing for the University of Massachusetts and continued that passion training for a spot on the national team. Along the way he won numerous national championships and two gold medals at the 1995 Olympic Festival. After ending his rowing career he pursued racing bikes and running. This soon led him to the sport of triathlon. His first triathlon was Ironman Lake Placid in 2005, which he has since done every year since. He has qualified for the Ironman World Championships the past five years.  Jeffrey and his wife, Samantha, have three young girls, Eva, Elia, and Camilla. He knows the time constraints that the “real world” places upon an athlete and how to maximize your precious time.

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