What It Really Takes to Fuel Your First Ironman (Without Cramping, Bonking or GI Issues)

Nailing Your First Ironman Starts with Nutrition

If you're a triathlete staring down the barrel of your first Ironman, chances are you're already deep into the training grind. Long sessions, early mornings, constant hunger and wondering if you're actually going to survive race day. Sound familiar?

While you’ve likely locked in your coach, structured your sessions and planned the logistics, there’s one area that often gets left to chance: your nutrition.

And here's the truth bomb, you can’t wing an Ironman and expect to enjoy it.

In this blog, we unpack the real-life journey of TNA athlete Steve Duquette, who just completed his first Ironman at Ironman Canada. He felt strong all day, avoided the dreaded GI blow-up and didn’t cramp once. Let’s break down what worked and what you can apply to your own race prep.

The Missing Link: Why Nutrition Gave Steve the Confidence to Step Up

When Steve first started triathlon, the thought of tackling a full Ironman felt ridiculous.

"Three years ago, I never would’ve believed I could do an Ironman. The distances were just too daunting."

But after years of training and investing in his nutrition knowledge through the Triathlon Nutrition Academy, he finally felt confident enough to commit.

Why? Because he’d sorted:

• His cramping issues, which had derailed multiple races

• Gut tolerance and fuel types for long rides and runs

• Hydration and electrolyte needs using sweat testing

• A repeatable, tested strategy, not guesswork

How Steve Trained His Gut (and Brain) for Ironman Success

Proper fuelling for Ironman isn’t just about what you eat on race day. It’s about how you train your gut over time to absorb what you need.

Here’s what Steve dialled in:

1. Pre-session fuelling: No more fasted training or under-eating before key workouts

2. In-session fuelling: Carb amounts specific to the session length and intensity

3. Post-session recovery: Prioritising refuelling to back up big training weeks

4. Long ride experiments: Trialling different products until he found what worked without bloat or discomfort

5. Carb loading: A real, multi-day protocol, not just pasta the night before

"I could hop off a 6-hour ride and still function the rest of the day. That never used to happen."

That ability to recover and train consistently is a massive win in Ironman prep.

What to Expect When You Fuel Properly

Steve’s race wasn’t perfect. He had a dodgy knee, a cranky back and hot weather to contend with. But because his nutrition was nailed, he didn’t just survive—he had a great time.

He avoided:

• Cramping (after years of suffering)

• GI distress (no gut bombs or emergency porta-loo stops)

• The classic energy bonk

And he gained:

• Confidence from a clear plan he understood

• The ability to adapt when things changed

• A sense of calm knowing he’d tested it all in training

“I was smiling, chatting to volunteers, enjoying the run—even in the heat.”

That’s the Ironman dream, right?

Stop Winging It. Start Fueling Like a Pro.

Steve’s advice for first-timers?

"Stop winging it. You don’t have to figure it out on your own."

Nutrition isn’t just the fourth leg of triathlon. It’s what lets you actually absorb the training, enjoy race day and not fall apart when things get tough.

If you’re serious about your Ironman, you can’t afford to rely on well-meaning advice from training buddies or grab what’s on-course and hope for the best.

You need a tested, personalised strategy that builds confidence and resilience. Just like Steve did.

Next Steps

Ready to stop guessing and start fuelling with purpose?

1. Download the Triathlon Nutrition Checklist – Find out exactly what you need to work on

2. Register your interest for the final 2025 Triathlon Nutrition Academy cohort – Starts October 4th: dietitianapproved.com/academy

3. Check out these other resources:

   • How to Fuel a 70.3 Without GI Issues

   • Sweat Testing for Triathletes

   • Race Day Nutrition Strategy: What You Need to Know

Don’t just tick off Ironman. Nail it like Steve did.