• Week 1 - 13 July
• Week 2 - 20 July
• Week 3 - 27 July
• Week 4 - 3 August
• Week 5 - 10 August
• Week 6 - 17 August
• Carb Loading

Week 1

Week 2

Week 3

Week 4

Week 6 (Taper)

Week 7 (Race Week)

Bike Power Guide (FTP 210W)

Carb Loading

Carbohydrate loading is one of the most misunderstood parts of Ironman preparation. Many athletes mistake it for having a massive plate of pasta the night before the race. In reality, a single large meal will only leave you feeling bloated, heavy, and unable to sleep.

True carb loading is a clean, systematic 48-hour protocol designed to supercompensate your muscle and liver glycogen stores so you can maintain your 135W–145W bike target and strong running form. The Golden Rule: Low Fibre, Low Fat

For the final 48 hours before Ironman Vichy, you must stop eating "healthy" complex carbs like wholemeal bread, brown rice, oats, and heavy vegetables. High fibre slows down your digestion and sits in your gut, which increases your risk of severe stomach issues during the run.

You want simple, fast-digesting, white carbohydrates that your body can quickly absorb and store as energy.

Your Daily Carb Target Formula

To completely fill your energy reserves, you need to consume 8 to 10 grams of carbohydrates per kilogram of your body weight per day for the final 2 days. If you weigh 75kg, your daily target is 600g to 750g of carbohydrates on Friday and Saturday.

Note: Do not try to hit this target entirely through solid food, as the sheer volume will make you feel uncomfortable. You must rely heavily on liquid carbohydrates.

The 3-Day Countdown Blueprint

Friday (48 Hours Out): The Loading Begins

• The Goal: Start moving the needle on your glycogen storage early.
• What to Eat: White bagels with jam, white rice, pancakes with syrup, and pretzels. Keep your protein portions small and your fat intake as close to zero as possible.
• Liquid Carbs: Start sipping on a high-carbohydrate sports drink mix (like Maurten 320 or SiS Beta Fuel) throughout the day. A single bottle can deliver up to 80g of easy-to-digest carbs.
• The Weight Scale Rule: You will gain 1 to 2 kg over these two days. Do not panic. For every 1 gram of carbohydrate your body stores, it binds to nearly 3 grams of water. This is structural hydration that your body will use during the hot segments of the race.

Saturday (24 Hours Out): Consistent Grazing

• The Goal: Fully top up your liver glycogen without overstraining your stomach before bed.
• Breakfast & Lunch: Make these your largest meals of the day. Lean toward white rice with a small side of chicken, or white toast with honey.
• The 6:00 PM Dinner Deadline: Eat your final pre-race dinner early—ideally by 5:30 PM or 6:00 PM. Eat a moderate, easily digestible meal like white pasta with a plain tomato sauce. Avoid steak, heavy meats, cheese, or high-fat sauces that take up to 24 hours to process. You want an empty stomach so you can sleep comfortably.

Sunday (Race Morning): The Final Top-Up

• The Alarm: Wake up and eat 3 to 3.5 hours before the swim start to give your body ample time to process the food. [1, 2, 3, 4]
• The Breakfast: Consume 100g to 140g of simple carbohydrates. Two white bagels with honey or jam, or a bowl of plain cream of rice, alongside a bottle of water or sports drink is ideal. [1, 2, 3, 4, 5]
• The Final 30 Minutes: Take a single energy gel 15 to 30 minutes before you jump into the Lac d'Allier to stabilize your blood sugar levels as you wait in the starting pens. [1, 2]

Critical Vichy Salt Prep

Because Vichy is historically hot, you must supplement your carb load with sodium. Drink 500ml of water with a high-sodium electrolyte tablet (1,000mg) on Friday evening and Saturday evening. This ensures you start the swim fully hydrated at a cellular level, reducing the risk of early cramping on the bike.

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