Race DayMar 5, 202612 min read
Your First Ironman: A Complete Nutrition Timeline
From the week before to the finish line — a practical timeline for hydration, carbs, and electrolytes on your first full-distance triathlon.
Ironman rewards athletes who can execute a boring plan. The goal is predictable intake: steady carbs, proactive fluids, and electrolytes matched to conditions.
Start from your tested training nutrition. Race week is not the moment to reinvent products — it is the moment to scale what already works.
"If it is new on race week, it does not exist."
— Prep Coaching Team
A simple race-week checklist
- T-7 to T-3: normal training fueling; prioritize sleep and carb availability.
- T-2 to T-1: increase carbs, reduce fiber, keep hydration steady.
- Race morning: early breakfast, then small top-ups aligned with your start time.
- On course: set a repeating fuel rhythm (time or distance) and adjust for heat.
Prep turns your product preferences into a timeline you can follow under stress — so your first Ironman feels planned, not improvised.
MT
Mike Torres
Race Strategy Lead
Stop guessing. Start fueling.
Turn your next race plan into an execution-ready nutrition strategy with Prep.