Ironman Nutrition strategies from an Ironman AG winner

Ironman Nutrition strategies from an Ironman Age Group winner

Ironman Nutrition strategies from an Ironman AG winner

Nutrition is often the fourth and forgotten discipline that will define your success when it comes to winning your age group in an Ironman. Garron Mosley knows this and he shares his Ironman nutrition tips and hints with us today.

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Transcription

BRAD BROWN: Welcome back onto this edition of The Kona Edge. It is time to chat some Ironman nutrition and we’re joined once again by Garron Mosley. Garron, welcome back on, nice to catch up once again.

GARRON MOSELEY: Thanks Brad.

BRAD BROWN: Garron, nutrition is an interesting one because obviously triathlon has got the three disciplines. But a lot of people will say that nutrition is the 4th discipline of triathlon. As much as you train hard in the other three, if you get your Ironman nutrition wrong, you can really mess things up.

How important is getting Ironman nutrition right for you? Particularly on the longer races like half Ironman and Ironman? And also in the buildup to a race like Ironman Kona?

GARRON MOSLEY: Yeah, for me it’s the first discipline of triathlon. If you haven’t got your Ironman nutrition right, don’t even go out and race.

It’s something I’m constantly working on. It’s something I have been passionate about for a few years now. I was lucky enough to be involved with a coach by the name of John Hamlet. He led me down the path of focused nutrition.

I’m not going to get into what’s right or wrong, but from there I moved on and started to do my own research. My girlfriend is a nutritionist herself and we’re constantly changing, making small adjustments. Purely because if there is no fuel in the tank, you may as well not race.

Ironman Nutrition improves everything on race day

BRAD BROWN: Garron, it’s a process. You’ve said it in a previous podcast that changing nutrition on one ride or one run isn’t necessarily going to set you up for a long term success.

You need to experiment and tweak and change and we’re each individuals. Is there one thing that you can put your finger on, that’s really made a big difference? Is there something you’ve changed, that’s improved your performance from a triathlon nutrition point of view?

GARRON MOSLEY: I wouldn’t say it’s improved the performance. I would say it’s improved the overall day, which is, again, important. I obviously go through my gels and my bottles, but what I have done, I’ve added, over the years I’ve added solid foods.

A lot of people have issues with having solids on the bike. I eat constantly and I’m very lucky in that I don’t have many digestive problems or stomach issues. I think most of that is because even during training, I am eating the solids.

I’m mixing the proteins and the fats and the carbohydrates within the session. So I am taking in the food groups, I am looking at the tests in terms of how my body is actually metabolizing the food.

If I’m requiring more carbohydrates or less protein. But it’s a process and unfortunately, as much as science can help us, there is that understanding of how your body works. You need to figure out how you feel after taking three gels, mixing it with water, how much water.

Solids are the way on the Ironman bike

As I say, I’m very lucky in that I’ve never had stomach issues or problems, so effectively as soon as I can lay my hands on food, I get it down. That’s my philosophy.

BRAD BROWN: What you’re saying is, if you could eat solids while you were swimming, you would?

GARRON MOSLEY: Pretty much. The first thing I do after the swim is I get a mixed bottle of protein and carbohydrates down before I exit transition.

I am constantly aware of my nutrition.  Once your nutrition is depleted, it is very difficult to get it back into a zone where you can start performing again. I think prevention is better than cure. Those couple of seconds you waste in transition will make up minutes in your run performance.

BRAD BROWN: I think that’s great advice. One thing I take out of that, is you’re talking about it being a conscious decision. Particularly on the bike.

Often you’re still feeling great early on in the bike and like you say, it’s difficult to bounce back once you have hit that wall. But you’ve got to consciously make sure you are fuelling right throughout the entire race.

Your Hydration should not be forgotten

GARRON MOSLEY: Yeah. On events like Ironman and or a half Ironman and there is plenty to eat and drink on the road these days. There’s no need to make your bottles last, to go out with one bottle only.

It just doesn’t make sense to me. When I hear guys coming back from a 5 hour cycle and they say, ‘we only took one bottle.’ It’s not a clever thing to be doing, let’s put it that way.

BRAD BROWN: Absolutely. Garron Mosley, thank you very much for your time here on The Kona Edge. It is much appreciated. Great to catch up and thanks for that insight. Best of luck on your journey and your goals to qualify for another Ironman Kona.

GARRON MOSLEY: Super, thanks very much Brad.

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About Us

Brad Brown is a 40 something age grouper that dreams of one day qualifying for and racing on the big island (He may have to outlive everyone in his age group though).

Morbidly obese in 2009, Brad clocked in at 165kgs (363lbs) at his heaviest.

He's subsequently lost a third of his body weight on the way to a half Ironman pb of 5:06 and a full Ironman pb of 12:21.

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Nutrition is often the fourth and forgotten discipline that will define your success when it comes to winning your age group in an Ironman. Garron Mosley knows this and he shares his Ironman nutrition tips and hints with us today.

Transcription

BRAD BROWN: Welcome back onto this edition of The Kona Edge. It is time to chat some Ironman nutrition and we’re joined once again by Garron Mosley. Garron, welcome back on, nice to catch up once again.

GARRON MOSELEY: Thanks Brad.

BRAD BROWN: Garron, nutrition is an interesting one because obviously triathlon has got the three disciplines. But a lot of people will say that nutrition is the 4th discipline of triathlon. As much as you train hard in the other three, if you get your Ironman nutrition wrong, you can really mess things up.

How important is getting Ironman nutrition right for you? Particularly on the longer races like half Ironman and Ironman? And also in the buildup to a race like Ironman Kona?

GARRON MOSLEY: Yeah, for me it’s the first discipline of triathlon. If you haven’t got your Ironman nutrition right, don’t even go out and race.

It’s something I’m constantly working on. It’s something I have been passionate about for a few years now. I was lucky enough to be involved with a coach by the name of John Hamlet. He led me down the path of focused nutrition.

I’m not going to get into what’s right or wrong, but from there I moved on and started to do my own research. My girlfriend is a nutritionist herself and we’re constantly changing, making small adjustments. Purely because if there is no fuel in the tank, you may as well not race.

Ironman Nutrition improves everything on race day

BRAD BROWN: Garron, it’s a process. You’ve said it in a previous podcast that changing nutrition on one ride or one run isn’t necessarily going to set you up for a long term success.

You need to experiment and tweak and change and we’re each individuals. Is there one thing that you can put your finger on, that’s really made a big difference? Is there something you’ve changed, that’s improved your performance from a triathlon nutrition point of view?

GARRON MOSLEY: I wouldn’t say it’s improved the performance. I would say it’s improved the overall day, which is, again, important. I obviously go through my gels and my bottles, but what I have done, I’ve added, over the years I’ve added solid foods.

A lot of people have issues with having solids on the bike. I eat constantly and I’m very lucky in that I don’t have many digestive problems or stomach issues. I think most of that is because even during training, I am eating the solids.

I’m mixing the proteins and the fats and the carbohydrates within the session. So I am taking in the food groups, I am looking at the tests in terms of how my body is actually metabolizing the food.

If I’m requiring more carbohydrates or less protein. But it’s a process and unfortunately, as much as science can help us, there is that understanding of how your body works. You need to figure out how you feel after taking three gels, mixing it with water, how much water.

Solids are the way on the Ironman bike

As I say, I’m very lucky in that I’ve never had stomach issues or problems, so effectively as soon as I can lay my hands on food, I get it down. That’s my philosophy.

BRAD BROWN: What you’re saying is, if you could eat solids while you were swimming, you would?

GARRON MOSLEY: Pretty much. The first thing I do after the swim is I get a mixed bottle of protein and carbohydrates down before I exit transition.

I am constantly aware of my nutrition.  Once your nutrition is depleted, it is very difficult to get it back into a zone where you can start performing again. I think prevention is better than cure. Those couple of seconds you waste in transition will make up minutes in your run performance.

BRAD BROWN: I think that’s great advice. One thing I take out of that, is you’re talking about it being a conscious decision. Particularly on the bike.

Often you’re still feeling great early on in the bike and like you say, it’s difficult to bounce back once you have hit that wall. But you’ve got to consciously make sure you are fuelling right throughout the entire race.

Your Hydration should not be forgotten

GARRON MOSLEY: Yeah. On events like Ironman and or a half Ironman and there is plenty to eat and drink on the road these days. There’s no need to make your bottles last, to go out with one bottle only.

It just doesn’t make sense to me. When I hear guys coming back from a 5 hour cycle and they say, ‘we only took one bottle.’ It’s not a clever thing to be doing, let’s put it that way.

BRAD BROWN: Absolutely. Garron Mosley, thank you very much for your time here on The Kona Edge. It is much appreciated. Great to catch up and thanks for that insight. Best of luck on your journey and your goals to qualify for another Ironman Kona.

GARRON MOSLEY: Super, thanks very much Brad.

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