Nutrition plan: what to eat during a long-distance race? (example with the Alpsman)

In an endurance race, performance does not depend solely on training. La nutrition plays a central role in maintaining energy, mental clarity and resistance to fatigue over several hours of effort. For formats like theAlpsman, a solid nutritional strategy is essential to avoid the "wall" or digestive disorders.

But what should you consume, when, and how can you ensure it works on the day? A concrete example for the Alpsman and references from sports science.

Why is nutrition crucial in long distance triathlon?

The human body only stores 1600 to 2000 kcal of glycogen approximately (mainly in the muscles and liver), whereas a race like the Alpsman can result in an energy expenditure of 7000 to 9000 kcalThe consequence is simple: without external energy supply, you "empty the tank" well before the finish line. And lack of energy will definitely make you slow down.

What science says:

A review published in Sports Medicine (Jeukendrup, 2011) recommends an intake of 60 to 90 g of carbohydrates per hour for efforts lasting more than 2 hours, favoring glucose/fructose mixtures to maximize absorption.

A study conducted on Ironman triathletes (Cox et al., 2010) showed that Athletes with better control of their nutrition during the race achieved more consistent times and finished with fewer digestive issues.

Dehydration greater than 2% of body weight can impair performance by 5–10% (Casa et al., 2010), hence the importance of a water plan in parallel with the energy plan. Finally, the digestive disorders concern 30 to 50% triathletes in ironman or ultra-triathlons (de Oliveira et al., 2014).

Remember these nutritional goals for a long distance race

• Maintain a constant carbohydrate intake to fuel the muscles.
  

• Maintain hydration and electrolyte balance (sodium, potassium, magnesium).
  

• Prevent digestive disorders thanks to tested, digestible and varied products.
  

• Support the mind with pleasure foods, familiar tastes and a reassuring strategy.
  
  

The 3 pillars of nutrition in triathlon

1. Carbohydrates: The Key Fuel

Current recommendations for long efforts (>2h) are 60 to 90 g of carbohydrates per hour, to be distributed in the form of gels, drinks or bars. Combined carbohydrates (glucose + fructose) increase intestinal absorption without causing digestive disorders (Jeukendrup, 2014).

2. Hydration and electrolytes

Drink 500 to 750 ml/h depending on weather conditions and your perspiration. Sodium losses can vary from 400 to 1600 mg/h: it is therefore useful to add salt capsules or electrolyte drinksIn long-distance races, sodium intake is correlated with a reduction in muscle cramps and nausea.

3. Digestive tolerance

Digestive disorders are the leading cause of withdrawal from Ironman. This underlines the importance of test your nutrition during training, with particular attention to:

• the texture (liquid, semi-liquid, solid),
  

• carbohydrate concentration,
  

• the frequency of taking (every 20 to 30 min).

Nutrition plan for the Alpsman – FULL format

The profile of the bike route 

The profile of the running course

Here is an example of what you can consume:

Nutrition plan for the Alpsman – HALF format

The profile of the bike route

The profile of the running course

Here is an example of what you can consume:

5 tips from practice

1. Test everything in training: no surprises on the day.

2. Avoid fatty or high fiber foods.

3. If the heat is high, slightly increase the frequency of hydration and salt.

4. Choose liquid formats if you are prone to digestive problems.

5. Caffeine supplementation (3-6 mg/kg body weight) may improve endurance and concentration (Spriet, 2014), but it also needs to be tested.

Conclusion: Nutrition as a 4th discipline

Nutrition cannot be improvised. It must be prepared, adjusted, and tested. In a race like the Alpsman, Your nutrition plan can mean the difference between finishing, quitting, or blowing up in flight..

The good news? By following a structured and progressive protocol, you can train your stomach. like your legs. And Nutri-bay offers you the right tools, products, and advice to achieve this.