Question 1

What are the carb targets for Ironman Arizona?

Accepted Answer

75–90g/hr on the bike, 55–65g/hr on the run. The cool conditions support higher intake without GI issues, so this is a good race to practice hitting the top of your range.

Question 2

Is Arizona a good PR course?

Accepted Answer

Yes — flat, fast, and cool conditions. Athletes typically run 10–15 min faster at Arizona than at hilly or hot courses. That speed increases carb burn, so fuel to match.

Question 3

What's the cold morning like for nutrition?

Accepted Answer

The 7am swim in 68–72°F water and cool air means you won't feel like eating early. Liquid calories (drink mix in your bottles) are easier to consume in cold conditions than solid gels.

Question 4

How do I stay focused nutritionally on three loops?

Accepted Answer

Set a hard schedule: eat every 20 minutes on the bike regardless of how you feel. The mental monotony of loops makes it easy to miss feeds — use a watch alarm.

Question 5

Anything specific about the Tempe run nutrition?

Accepted Answer

The run course is flat and fast. Take cola at mile 16 onward if you need the caffeine kick. Chicken broth at miles 18–24 for sodium without extra carb load when the gut is at its limit.

Ironman Arizona

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Nutrition answers for Ironman Arizona.

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