Fueling for a HALF IRONMAN

Рет қаралды 12,804

3 жыл бұрын

It's Ironman season so grab a pen because It's time to learn how to fuel for a 70.3! Learn the do's and don'ts from someone who would know. It's time to nail your next race!
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ABOUT TJ:
TJ Tollakon is the original Dimond owner and the accomplished CEO of Ruster Sports/ Dimond Bikes. Tollakson began racing in 2001 and proved himself a force to be reckoned with out on the bike course from there on out. TJ is a proud husband and father to 3 children. You can usually find him pounding the pavement in Des Moines, IA or tinkering with his newest idea at the Dimond Bikes headquarters.
TJ has 10 Ironman podium finishes under his belt, with his favorite being his Mont Tremblant victory. After a bumpy road filled with surgeries and numerous setbacks, TJ used this race to prove he is at his prime and leads the pack. His latest accolade is an IM PR of 8:04:17 at IM Arizona.

Пікірлер: 43

@CanadianKAM72 Жыл бұрын

This is so great! I did my first 70.3 last September. I cramped - then cried DNF. I will use this info for 2023 70.3 Victoria. Thank you for this and your other great content.

@markgrenier6787 11 ай бұрын

TJ I did my first 70.3 last week at the Ironman Geneva NY. and I absolutely nailed the nutritional components of the race because of your great advice I followed every detail probably about 95% of your prescription I felt good on the run but we had to walk to hills because of the humidity it was ungodly. Lots of people were walking but I did not cramp. My mood stayed where I wanted. I was actually able to help other. Oh yeah by the way I'm 67 years young. 68 in Aug. I have two more Olympic triathlons in August your advice got me through this without issue. Only to be greeted by four grandchildren and five of my wife. My oldest son told me I was his hero.thx

@franciscorazo7867 3 жыл бұрын

Great video! Just what i was looking for!

@1031monlin 2 жыл бұрын

Thanks for the nutrition tips TJ! Very informative and race nutrition is something I’m still trying to figure out. Happy retirement and congrats!

@ginnycrumley4841 2 жыл бұрын

Good information! Thanks for sharing!

@markgrenier6787 Жыл бұрын

I've taken in a lot of advice over the years. You just nailed it good job bro

@RobHale81 2 жыл бұрын

Ive always loved the look of those bikes..

@gersonberthault3880 2 жыл бұрын

Thanks for sharing 👍

@TheMarkieGoodBoy 11 ай бұрын

This works like a dream. Used this plan almost to the letter on my first 70.3 last weekend, and it was flawless.

@whamcee Жыл бұрын

thank you for sharing

@nilescochran3817 11 ай бұрын

So so SO helpful

@daveopfer6033 2 жыл бұрын

This is great information! I noticed in your olympic plan you have 100mg caffeine just before race start. Curious if you manage that via coffee or some caffeine supplement?

@TJ.at.DimondBikes 2 жыл бұрын

Usually a caffeinated gel but occasionally a red bull

@KevinHernandez-mc8ds 10 ай бұрын

How can I get a copy of the nutrition breakdown?

@MariaFlorenciaLacanna Жыл бұрын

how many ml of caffeine do you consumed in half ironman? or how many ml of caffeine has each gel that you drink? Thanks

@gregorygerla9914 2 жыл бұрын

I'm wondering what the strategy is for taking both water and an electrolyte drink during a race? Do you go one then the other?

@TJ.at.DimondBikes 2 жыл бұрын

This is for the run only and often comes down to quickly grabbing as much fluid as possible...especially in a hot race. Use any extra water or ice to help cool your body.

@jimboydonayre9697 2 жыл бұрын

What that's pad you use in your aerobar

@TJ.at.DimondBikes 2 жыл бұрын

My aerobat extensions are custom molded and we used some closed cell foam for a pad...just purchased from an online retailer.

@victorvaldez4721 Жыл бұрын

Hi, Victor Valdez from Dominican Republic, just finish my first 70.3, Cartagena. How you pee on the bike, how about the smell then?

@brettbale9535 3 жыл бұрын

Good video. Wouldn't mind a pissing on the bike tutorial.

@guidoguidoguido Жыл бұрын

I just watched this 4 times. Whoever edited this might be a genius.

@TJ.at.DimondBikes Жыл бұрын

He's definitely a genius!

@guidoguidoguido Жыл бұрын

Content is also fantastic. Thanks man.

@Briandocdoherty1 3 жыл бұрын

I am allergic to apples, do you have a alternative?

@TJ.at.DimondBikes 3 жыл бұрын

Any baby food fruit will work but mashed bananas would be my second choice.

@FCF09 Ай бұрын

So I followed this to a T today and my hamstring and quads started cramping. Any reasons why that might be? Do I personally need more sodium?

@TJ.at.DimondBikes Ай бұрын

Did you practice this fueling in your training? You could need more sodium, but the only way to know would be through testing and training with it.

@FCF09 Ай бұрын

@@TJ.at.DimondBikes truthfully I only practiced it two times before racing today. I can try and do this again taking in a higher sodium content.

@george83815 Жыл бұрын

Mate, if I wait until 30 minutes before the swim to start on the caffeine I'm shitting myself on the swim

@TJ.at.DimondBikes Жыл бұрын

You would be surprised. I used to take caffeine right when I got up and after switching to 30min prior to race my HR is lower prior to the swim start and I still clear the bowels pre-race (also due to timing of applesauce breakfast hours before start). Give it a shot.

@markgoad244 Жыл бұрын

Just to be clear... Are you urinating while riding? Like in your tri suit? Sorry first timer here!

@TJ.at.DimondBikes Жыл бұрын

Check the video...How to pee on the bike! But....yes!

@markgoad244 Жыл бұрын

@@TJ.at.DimondBikes ty sir!

@rjrj2972 2 жыл бұрын

Wait where do you urinate?

@TJ.at.DimondBikes 2 жыл бұрын

You can stop at a porta potty on the course (usually at every aid station) or you can check out my other video...and let it go!

@rjrj2972 2 жыл бұрын

@@TJ.at.DimondBikes cheers thanks.

@devidia Жыл бұрын

Your reliance on caffeine is disturbing

@pavanatanaya 2 жыл бұрын

Dont piss on your bike. Act like a civilized human

@TJ.at.DimondBikes 2 жыл бұрын

I'm not that civilized while racing for a living...more like an animal, less like a gentleman.

@pavanatanaya 2 жыл бұрын

@@TJ.at.DimondBikes No. Animals know not to defecate on themselves

@TJ.at.DimondBikes 2 жыл бұрын

@@pavanatanaya urination and defecation are not the same thing. Also, many animals do defecate on themselves. Many humans also defecate on themselves, some by choice, others by chance or circumstance.

@pavanatanaya 2 жыл бұрын

@@TJ.at.DimondBikes Lol. Keep rationalizing...Cognitive dissonance is a helluva drug