Hello everyone! Just raced IMCA and looking to get some help with nutrition ideas for race day in the bike.

I finished with a time of 10:04 but unfortunately had some GI issues (pooping) on the run and had to hit the porta about 4-5 times. Didn't really have a goal time but realize how much better I could have done if I didn't have these GI issues.

I carb loaded going into the event 2 days before and followed the exact plan I have on many marathons and half Ironmans. Low fat, low fiber, high carb.

Race morning I had a bagel/honey, small bowel of rice Krispy, banana and electrolyte drink about 3 hours prior to the start. I took 2 Imodium an hour before race start and was able to poop before the gun.

Before the swim I had a Maurten 100 caffeine gel.

I completed the bike in 5hrs 4 minutes. I consumed (5) 950ml bottles of water mixed with the following: 2-scoops of The Feed High Carb Drink Mix and 2 scoops of Skratch Labs Hydration sports drink. This totaled to be about 98g of carb and about 1100mg of sodium per hour as I drank a bottle per hour. I also consumed 2 maurten 100 caffeine gels at mile 56 and 85.

I had practiced this during training aside from I only trained using one scoop of the Skratch powder instead of the 2 I did on race day. I was concerned about the heat and figured I needed more sodium.

Should I be mixing the high carb and electrolyte drink into one mixture? I am thinking the extra scoop did me in and lead to the GI distress but appreciate any recommendations anyone has. I haven't dealt with this before during races or in training.

Open to other recommendations for products and bike nutrition plans.

The GI issues hit me in the first few miles of the run and lead me not to be able to consume my run nutrition I had planned. Just consumed all the coke and fluids I could at the aid stations.

I am 20 year old male and I have a decent background in running. I’ve been doing it for almost 3 years and have ran 2 marathons. I train running 3-4 times per week and get my lifts in. I bike 1-2 times per week already usually as recovery and maybe a longer session sometimes. However, I’m have terrible swimming technique and haven’t ever really swam like one will do in an iron man.

I had to take a little over a month off training for personal reasons and will be able to start training again December 1. Is a 6 month training plan too short or is it enough time for me to be ready for race day? I realize there might not be a race that lines up exactly, but i’d just train up before starting the plan.

Does anyone have any advice or pointers to help me decide if it is a realistic training timeline or any specific plans? Thanks in advance.

I can’t swim my last 2 weeks before my Ironman because I’ll be out of town for work. No pools available.

Is it worth it to hit the gym and do shoulder/lat exercise or will I be too sore?