Challenge Roth 2024 - nutrition is a process!

 

I kept having severe problems with my gastrointestinal system. This limited me, especially on the middle and long distance. With my experience as an athlete and triathlon coach, I would like to spare you a few mistakes and help you to reach your athletic performance potential. Read on if you want to know what I've been through and how I've managed to optimize my nutrition.

 

Ironman Portugal 2021: DNF due to a circulatory collapse at kilometer 41 because the supply in the intestine was no longer absorbed.

 

Ironman Copenhagen 2023: limited carbohydrate intake in my stomach, subsequent lack of energy and digestive problems on the marathon. As a result, I was unable to run the marathon in under 3 hours as planned and finished with a target time of 8:50 hours.

 

After having problems with my supply over the last few years, I had to change something fundamental. So I went in search of products that my body would tolerate very well, even under competition conditions. It was important to me that the products only contained necessary ingredients. As clean as possible. This also led me to the Basic line from Squeezy. No flavoring, no coloring, no fructose, no unnecessary minerals and vitamins. For months, I studied the products and tested various options, adjusting and customizing them again and again until I finally had my race nutrition two months before Challenge Roth 2024.

 

In the 4:26h bike split, I was able to pick up 100-110g/h without any problems. The basic powder was the starting point, which I then fine-tuned again. 

When running, I had a different supply strategy and used the Squeezy soft flasks with 5 gels each over the 2:50h run split. I mixed the basic gel with a gel containing caffeine so that I even managed 70-75g/h without any gastrointestinal problems.

I am very happy with my overall time of 8:16, but there is still potential. Shortly after the race, I was able to find a few adjustments for the next competition. As you can see, it's a process. We learn day by day, competition by competition, how our body reacts in different weather conditions and how we have to adapt our nutrition accordingly.

 

Finally, I would like to share my learnings with you so that you are spared one or two mistakes.

There is no product on the market that works for everyone. Even though some brands are currently advertising a glucose:fructose ratio of 1:08 and 2:1, this can backfire. This high fructose content makes the supply intolerable for me, e.g. under stress. Even if my body does not react to fructose at rest.

Another important point is the development of your own care strategy over months and years. When working with my athletes, I often find that the topic of nutrition is not prioritized enough and is tackled too late. No matter how good your form is, if your nutrition isn't right, you won't be able to achieve your athletic performance. As an athlete and coach, I have been painfully aware of this several times. As you can see, I've been going through this process intensively for at least 4 years and have had to accept the odd defeat. That's part of the process.

 

If you have any further questions about my care or your own, please write to me via the following channels: