Why a 20-Minute Timeline?
IM 226 (Full Ironman) lasts anywhere from 9 to 17 hours, with energy expenditure reaching 8,000–12,000 kcal. Carbohydrate needs are 60–90 g per hour, plus electrolytes, caffeine, and fluids—relying on feel alone is a guaranteed failure.
Pre-Race Preparation (3 Hours Before the Start)
- Breakfast: White rice porridge + honey + banana, 120 g carbs, 500 kcal
- 60 minutes before the start: 500 ml sports drink + 1 energy gel (50 g carbs)
- 15 minutes before the start: Caffeine 2 mg/kg (about 140 mg for a 70 kg athlete, 1 caffeine tablet)
Swim Segment (0:00–1:10, 3.8 km)
No refueling is possible in the water, so being well-fueled before the start is sufficient.
Bike Segment (1:10–6:30, 180 km, 5 hours 20 minutes)
Timeline
| Time | Content | Carbs | Sodium | Cumulative Fluids |
|---|---|---|---|---|
| 1:20 | 200 ml sports drink | 15 g | 100 mg | 200 ml |
| 1:40 | 1/2 energy bar | 25 g | 80 mg | 200 ml |
| 2:00 | 200 ml sports drink | 15 g | 100 mg | 400 ml |
| 2:20 | 1 energy gel + 100 ml water | 25 g | 50 mg | 500 ml |
| 2:40 | Half a banana + 200 ml water | 15 g | 5 mg | 700 ml |
| 3:00 | 1 salt tablet + 300 ml sports drink | 22 g | 350 mg | 1000 ml |
| 3:20 | 1 energy gel | 25 g | 50 mg | 1000 ml |
| 3:40 | 1/2 energy bar + 200 ml water | 25 g | 80 mg | 1200 ml |
| 4:00 | 300 ml sports drink | 22 g | 200 mg | 1500 ml |
| 4:20 | 1 energy gel (caffeinated) + water | 25 g | 50 mg | 1700 ml |
| 4:40 | 1 salt tablet + 300 ml sports drink | 22 g | 350 mg | 2000 ml |
| 5:00 | 1 energy gel | 25 g | 50 mg | 2000 ml |
| 5:20 | 200 ml cola | 22 g | 30 mg | 2200 ml |
| 5:40 | 1 energy gel + 200 ml water | 25 g | 50 mg | 2400 ml |
| 6:00 | 300 ml sports drink | 22 g | 200 mg | 2700 ml |
| 6:20 | 200 ml plain water (preparing to dismount) | 0 g | 0 mg | 2900 ml |
Bike Segment Total: Approximately 310 g carbs (59 g/hr), approximately 1,795 mg sodium, approximately 2.9 L fluids
T2 Transition (6:30)
Don’t eat anything, just take a sip of water.
Run Segment (6:30–10:30, 42.2 km)
Timeline
| Time | Content | Carbs | Sodium |
|---|---|---|---|
| 6:50 | 1 energy gel + 150 ml water | 25 g | 50 mg |
| 7:10 | 200 ml sports drink | 15 g | 100 mg |
| 7:30 | 1 energy gel + 150 ml water | 25 g | 50 mg |
| 7:50 | 1 salt tablet + 200 ml water | 0 g | 350 mg |
| 8:10 | 1 energy gel (caffeinated) | 25 g | 50 mg |
| 8:30 | 150 ml cola | 17 g | 25 mg |
| 8:50 | 1 energy gel + water | 25 g | 50 mg |
| 9:10 | 150 ml cola + salt tablet | 17 g | 375 mg |
| 9:30 | 1 energy gel | 25 g | 50 mg |
| 9:50 | 150 ml cola | 17 g | 25 mg |
| 10:10 | 200 ml plain water | 0 g | 0 mg |
Run Segment Total: Approximately 191 g carbs (48 g/hr), approximately 1,125 mg sodium
Full-Race Summary
- Total Carbs: Approximately 550 g (550 g × 4 = 2,200 kcal from refueling)
- Total Sodium: Approximately 2,900 mg
- Total Fluids: Approximately 4.5–5 L
- Total Caffeine: Approximately 280 mg (including pre-race)
Print and Take It to the Course
We recommend shrinking this table and taping it to your bike’s top tube or putting it in your T2 bag. Check it at every aid station—it’s 10 times more reliable than going by feel.
Related Reading
- IM 226 Finish Tactics — A Complete Guide to Refueling Rhythm, Negative-Split Pacing, and Body Temperature Management
- Ironman Full-Distance Nutrition Plan: A Complete Hour-by-Hour Refueling Strategy
- Triathlon Race-Day Nutrition: Refueling Schedules by Distance
- Ironman Full-Distance: Pacing and Survival Strategies for 226 km Over a Full Day
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