A couple years back I traveled to Boise for the Ironman 70.3. I met my brother, Matt, the morning of the race to commute up to the dam starting point. He pulled up in a van and out popped 3 scruffy dudes looking more like surfers than triathletes. A couple days of facial growth, hair shaggy and disheveled, unmatched clothes, bikes and wetsuits falling out the door. Not a picky crew, or so I thought. That was the day I was introduced to Jesse Thomas; borrowed bike, fairly new to the sport, and apparently sponsored by Top Gun.

ironguides coach Alun ‘Woody’ Woodward looks into the importance, and ways, of getting your race day nutrition right.

Race performance is not only about the fitness you have gained through training but it is also about nutrition on the day. Nutrition plays a significant role—get it wrong and all the fitness in the world won’t result in a good race.

ironguides Coach Jono Rumbelow decided not only to talk the talk but to walk the walk; it was time to lose a few kilograms. Here are the guidelines he successfully used to do it, and you can too.

I know what you’re thinking, "Coach Jono’s gone off the deep end," considering all the nutritional articles I have turned out these last few months. Well, that’s what happens when you’re married to a nutritionist.

The world of nutrition is one of the most complex and controversial, so trust ironguides coach Jono Rumbelow to write another article about it. The coach who fuels his training with a ham sandwich with butter and mayo on brown bread (weird, he knows, but it works for him, he says) has listed the 45 ingredients, and their purpose, most commonly found in widely available energy drinks.