Last week, I raced Ironman Coeur d’Alene, and a friend mentioned he was curious about my fueling plan. So, without further ado…
Some notes:
-This plan was developed by Cait Snow, of QT2 Systems, and then I made a few individual tweaks on my own. The sodium and caloric requirements were calculated based on my sweat rates, the sodium content of my sweat, and my lean body mass.
-All times are referenced to the race start time, so “-3:30” means 3.5 hours before the race started, and “1:40” means 1.67 hours after the race started).
-“1xC” means 25 mg caffeine per serving. “2xC” means 50 mg caffeine per serving.
-I put down 2 cups of sport drink at every aid station on the run, and also splashed myself with water at every run aid station.
-I put down the 8.5 bottles of sport drink over the course of the bike, not all 8.5 bottles at the 6:20 mark.
-The bag of Chomps, Power Gel, and 2 Thermotabs were distributed evenly throughout the first half of the marathon. Same distribution applied for the fuel on the second half of the marathon.
Until next time… keep training hard, and resting harder!
Doug MacLean
Doug MacLean, Pro Triathlete 
Thanks for the info! I am training for my first Half IM, Austin and have been needing some point of reference for energy sources and frequencies.
Awesome, hope it helps. Just remember, this is a fueling plan based on my individual needs, and your sodium/CHO needs may be drastically different.
i’m still amazed about how much applesauce is prescribed pre-IM. i will never ever eat applesauce for fun ever again. congrats on IMCdA – amazing job once again by QT2ers.
Haha, yeah, it is a lot of applesauce. But it works, so we go with it! And also remember – the amount of applesauce consumed is based on lean body mass. My lean body mass is roughly 156 lbs, which is fairly high for a triathlete. A smaller athlete would not need to consume as much.