IRONMAN® stars Dimity-Lee Duke, Ruth Astle & Ali Rowatt share their training, nutrition,hydration and kit tips for IM racing.
"}},"slug":"triathlon-tips-elite-female-triathletes","blogTags":"Performance","featuredPost":false,"author":{"name":"Dave Colley","slug":"dave-colley","facebookHandle":"https://www.facebook.com/davecolley1","twitterHandle":null,"instagramHandle":"https://www.instagram.com/dmcolley/","linkedInProfile":"https://uk.linkedin.com/in/davecolley","stravaProfile":"https://www.strava.com/athletes/5042481","bio":{"childMarkdownRemark":{"html":"Dave earned a Masters Degree in history from the University of Cambridge before moving into the world of marketing. He was a successful Marketing Manager at Twoo and LoveThis before he joined the team at Precision Fuel & Hydration.\nDave is a keen hiker and counts the Three Peaks Challenge, Tongariro Alpine Crossing and Salcantay Trek in the Andes amongst his achievements.
"}},"title":"Marketing Director","headshot":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/5zrifCX4n2HEZwajwsoROi/bd1caffd9bab34175e354681a7cac016/Dave.png"}}},"scientificallyReviewed":null,"image":{"resize":{"src":"//images.ctfassets.net/428xzyjdw7rf/3qcED9cJueLI6IOpMfLmIg/c373f4487e3706c43e7088d2216898c1/Ruth_Astle_on_treadmill.jpg?w=1200&h=630&q=70&fit=fill","width":1200,"height":630}},"socialMediaImage":null,"body":{"childMarkdownRemark":{"excerpt":"There were some epic IRONMAN® results for athletes with Precision Fuel & Hydration electrolytes in their bottles during July of 2017. It turned out to be quite…","html":"There were some epic IRONMAN® results for athletes with Precision Fuel & Hydration electrolytes in their bottles during July of 2017. It turned out to be quite the day. Sarah Lewis came 4th at IRONMAN® 70.3® Jönköping (Sweden) and Team Freespeed's Ruth Astle wasn't far behind in 6th (1st in the 25-29 AG).
\nMeanwhile, over in Germany, Dimity-Lee Duke and Freespeeder Ali Rowatt clocked in at 7th and 8th Overall at IRONMAN® Frankfurt. Again, Ali took age-group gold.
\nHow are they doing this time and time again you ask? Well, I thought I'd ask them a few quick-fire questions so you can compare how different elite athletes do things to give you a few things to test in your quest to be the best you can be...
\nRuth: I had my standard breakfast of oats, banana, honey soaked overnight in milk, with a bottle of PH 1500 and a strong black Americano.
\nAli: Dinner the night before was really simple - salmon, potatoes and veg, nothing fancy. I drank 1l (32oz) of water with a PH 1500 sachet in it before bed (and a glass of wine with dinner!). In the morning before the race I just had some bread and honey, a coffee and another 1l bottle with PH 1500 in it.
\nDimity-Lee: On the morning of the race I'm quite unconventional, but it works for me: A snickers bar, coffee, banana and my PH 1500for sodium preloading.
\nRuth: The awesome Orca Alpha.
\nAli: I'm also Orca, but the Predator.
\nDimity-Lee: I'll buck the trend here, I wear an Xterra.
\nRuth: The Giant Liv Avow with the Giant 50mm tubeless front wheel, and a Walker Brothers Disc Wheel.
\nAli: I'm on a Trek Speed Concept.
\nDimity-Lee: The Canyon Speedmax, Dura Ace Di2, 404/808 Zipp combination
\nRuth:
\n3 x Clif gels
\n1 x Clif Shot Bloks
\n2 x PH 1500 bottles.
\n\n(I'm constant drinking on the bike, I had my 2 bottles with PH 1500 to start with, then topped up with water from aid stations and used the SweatSalts)
\nCoke and some plain water (with my SweatSalts) on the run.
\nAli:
\n1 x PH 1000 in 500ml immediately after swim, running to the bike.
\nAs much of a Clif bar as I can manage once I'm on the bike.
\n3 x 750ml bottles of water with PH 1000 on the bike, then topping up with water at each aid station (as I'm not a very salty sweater, so I can get away with that if I set myself up well before the swim and on the bike).
\n3 x packets of Clif Shot Bloks on the bike
\nDuring the run it was water, a bit of Coke and Clif gels.
\nDimity-Lee:
\nI eat solid food on the bike mostly - a combination of nutrition power, gums/isotonic drink (for energy!), a Snickers bar and a banana. I had an Sweat Test, so i know I lose around 640mg sodium per litre of sweat but have a high sweat rate, so I tailor my hydration strategy accordingly.
\nRun leg is a combination of gels and Cola/RedBull.
\nRuth: A glass of Sauvignon Blanc with some fish and chips!
\nAli: Red wine!
\nDimity-Lee: Ice cream and fruit always goes down well after a race.
\nRuth: Probably not well enough to be honest! I have a bit of a stretch and plan in a recovery spin in the evening the day after the race.
\nAli: A bottle of water with PH 1500 in the morning after, followed by lots of water during the day and lots of food!
\nDimity-Lee: Active recovery is the key for me. This includes easy swimming/biking and walking in the days after the race. Also I make sure I eat healthy food after the race.
\n