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

In an endurance race, performance does not depend solely on training. The nutrition plays a central role in maintaining energy, mental clarity, and resistance to fatigue over several hours of exertion. For formats such as the Alpsman, a solid nutrition strategy is essential to avoid "hitting the wall" or digestive problems.

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

Why is nutrition crucial in long-distance triathlon?

The human body stores only 1,600 to 2,000 kcal of glycogen approximately (mainly in the muscles and liver), whereas a race like the Alpsman can result in an energy expenditure of 7,000 to 9,000 kcal. The consequence is simple: without an external energy supply, you will "empty the tank" well before the finish line. And a lack of energy will inevitably slow you down.

What the 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 of Ironman triathletes (Cox et al., 2010) showed that athletes with the best control of their nutrition during the race achieved more consistent times and finished with fewer digestive problems.

Dehydration exceeding 2% of body weight can reduce performance by 5 to 10% (Casa et al., 2010), hence the importance of a hydration plan alongside the fueling plan. Finally, the digestive problems concern 30 to 50% of Ironman or ultra-triathlon athletes (de Oliveira et al., 2014).

Remember these nutritional goals for a long-distance race

• Maintain a steady carbohydrate intake to fuel the muscles.
  

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

• Prevent digestive problems with tested, easy-to-digest, and varied products.
  

• Support mental resilience with enjoyable foods, familiar flavors, and a reassuring strategy.
  
  

The 3 pillars of triathlon nutrition

1. Carbohydrates: the key fuel

Current recommendations for efforts lasting longer than 2 hours (>2h) are 60 to 90 g of carbohydrates per hourto be distributed as gels, drinks, or bars. Combined carbohydrates (glucose + fructose) increase intestinal absorption without causing digestive problems (Jeukendrup, 2014).

2. Hydration and electrolytes

Drink 500 to 750 ml/h depending on the weather conditions and your sweat rate. Sodium losses can range from 400 to 1,600 mg/h, so it is useful to add salt capsules or electrolyte drinks. In long-distance races, sodium intake is associated with a reduction in muscle cramps and nausea.

3. Digestive tolerance

Digestive problems are the leading cause of withdrawal in Ironman races. This highlights the importance of testing your nutrition in training, with particular attention to:

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

• the carbohydrate concentration,
  

• the intake frequency (every 20 to 30 minutes).

Nutrition plan for the Alpsman – FULL format

The cycling course profile 

The running course profile

Here is an example of what you can consume:

Nutrition plan for the Alpsman – HALF format

The cycling course profile

The running course profile

Here is an example of what you can consume:

The 5 practical tips

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

2. Avoid fatty or high-fiber foods.

3. If it is hot, slightly increase the frequency of hydration and salt intake.

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

5. Caffeine supplementation (3–6 mg/kg of body weight) can improve endurance and concentration (Spriet, 2014), but it must also be tested.

Conclusion: nutrition as the 4th discipline

Nutrition cannot be improvised. It must be prepared, adjusted, and tested. In a race like the Alpsman, your nutrition plan can make the difference between finishing, giving up, or blowing up mid-race.

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.