• 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
• Bike Fueling Plan
• Bike Advice
• Watch Setup
• Racing with Best Bike Split
• Marathon Pacing Strategy

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.

Your Exact 48-Hour Carb Loading Targets (Friday & Saturday)

To fully saturate your muscle glycogen stores without overloading your stomach, your daily target is 600g to 750g of carbohydrates.

Here is exactly what a 650g target looks like over a single day using simple, low-fibre foods:

• Breakfast: 100g of cream of rice or white oats made with water, topped with 2 large tablespoons of honey and 1 chopped banana (~110g carbs).
• Mid-Morning: 1 bottle (500ml) of high-carb drink mix like Maurten 320 or SiS Beta Fuel (80g carbs).
• Lunch: 2 white bagels toasted with 4 tablespoons of jam (~120g carbs).
• Afternoon Snack: 2 large handfuls of salted pretzels + 500ml of a standard sports drink (~75g carbs).
• Dinner: 150g (dry weight) of white basmati rice or white pasta with plain tomato passata sauce and a lean chicken breast (~130g carbs).
• Before Bed: 1 final bottle (500ml) of high-carb drink mix or sports drink (80g carbs).
• Total: ~645g of clean carbohydrates.

Your Race-Day Hydration & Sodium Strategy (75kg Baseline)

In 34°C heat, a 75kg athlete will easily sweat out 1 to 1.5 litres of fluid per hour. Sweating at this rate causes massive sodium losses, which will lead to severe cramping during the marathon if not properly managed.

1. On the Bike (Target: 6.5 Hours)
   Fluid Target: Drink 750ml to 900ml per hour. This equates to one large bike bottle every 50–60 minutes.
   Sodium Target: Aim for 700mg to 900mg of sodium per hour. Look at your electrolyte tablets or drink mixes; if they only provide 300mg per tablet, you must take two tablets or add an extra salt capsule per hour.
2. On the Run (Target: 4.5 Hours)
   Fluid Target: Drink 150ml to 200ml at every single aid station (roughly every 2–3km). Alternate between plain water and the on-course sports drink.
   Sodium Target: Take 1 electrolyte capsule or salt chew every 30 to 45 minutes. Do not rely on aid station water alone; drinking plain water without sodium will dilute your blood and cause immediate muscle cramping.

Bike Fueling Plan

With three bottle cages and a preference for liquid carbs, you can easily carry your entire 90g/hr strategy without relying on on-course nutrition mixes.

You need to put exactly 270 grams of carbohydrates into each of your two carb bottles to meet your target of 90g per hour over a 6-hour bike split.

Because your race day will hit a hot 29°C, separating your concentrated fuel from your hydration is the safest way to avoid stomach issues.

How Much to Put in Each Bottle

• Total Carbs Required: 540 grams (90g x 6 hours).
• Bottle 1 (Hours 1–3): Add 270g of carbohydrate mix and fill the rest with water.
• Bottle 2 (Hours 4–6): Add 270g of carbohydrate mix and fill the rest with water.
• Tip: Mix these the night before using warm water to help the dense powder dissolve completely, then chill them in the fridge.

  How Much to Drink Per Hour

  1. From Your Carb Bottles (The Fuel)

  • The Intake: Drink exactly one-third (1/3) of a bottle per hour.
  • The Routine: Use a permanent marker to draw three equal progress lines on the side of both bottles. Take a small sip of this concentrated mix every 15 to 20 minutes. Finish Bottle 1 by the end of Hour 3, and finish Bottle 2 by the end of Hour 6.

  2. From Your Water Bottle & Aid Stations (The Hydration)

  • The Intake: Drink 700ml to 1,000ml of plain water or electrolyte fluid per hour.
  • The Routine: Every single time you take a sip of your thick carb mix, immediately chase it down with several large gulps of water. Because it is 29°C, you will empty your dedicated water bottle quickly. Grab fresh, cold water bottles from every single Ironman aid station to refill your hydration bottle.

  How to Execute the Capsule Strategy

  Options like Precision Fuel & Hydration Electrolyte Capsules (which deliver 250mg of sodium per capsule) or SaltStick Caps (215mg of sodium) work perfectly.

  The Hourly Target: Aim for 3 to 4 capsules per hour to hit a safe baseline of 750mg to 1,000mg of sodium per hour for a hot 29°C race day.

  The Timing: Take 1 capsule every 15 to 20 minutes. Take it right at the same time you take a sip from your concentrated carb bottle, then wash them both down with a big gulp of pure water from your hydration bottle.

  The Bike Storage: Keep your capsules in a small, waterproof bento box attached to your bike's top tube. Alternatively, tuck a pre-cut blister pack directly inside the sleeve of your tri-suit for easy access without fumbling.

  Keep Bottles Cool: Freeze your two frame bottles halfway the night before the race, then top them up in the morning. They will slowly melt during the swim and the first two hours of the bike, providing cool liquid which helps lower your core body temperature.

  ---

  Bike Advice

  With outdoor FTP ≈240 W, I’d aim for ~175–180 W NP. That is about 73–75% of FTP, which is a sensible full-Ironman range. On a hilly course I’d expect average power to sit a little lower, perhaps 165–172 W, because descending and coasting reduce average power while NP stays elevated.

  Current estimates would be:

  Target NP	IF	Likely bike time	Risk/reward
  170 W	0.71	~6:40–6:55	Very conservative, protects run
  175 W	0.73	~6:35–6:50	Sensible
  180 W	0.75	~6:30–6:45	My preferred target
  185 W	0.77	~6:25–6:40	More aggressive
  195–200 W	0.81–0.83	~6:15–6:30	Too costly for the marathon

  So my single best guess is around 6:35–6:40, riding at about 178–180 W NP.

  Race day power:

  • Flats/gentle terrain: 170 W
  • Long steady climbs: 190 W
  • Short steeper climbs: 210 W
  • Very short pitches: occasionally 220 W
  • Descents: very easy / coast when speed is high
  • Overall finish target: ~180 W NP

  big thing I'd avoid is seeing a hill and sitting at 240–260 W because it feels manageable. At your FTP, those repeated spikes can substantially increase physiological cost without saving much overall bike time.

  1. The "Indoor vs. Outdoor" Power Discrepancy

  Because you have only trained on an indoor turbo, your brand-new outdoor power meter will not perfectly match your trainer's internal data. Due to better cooling, natural bike movement, and higher inertia, most athletes naturally produce 5% to 10% more power outdoors for the exact same physical effort.

  The Trap: 145 watts outdoors might feel incredibly easy—like you are barely turning the pedals.
  The Rule: Trust the target number on your screen anyway. Do not push higher just because it feels too easy in the first two hours.

  2. The First 60 Minutes

  When you exit the swim, your adrenaline will be surging. Holding 145 watts will feel like zero effort. Most athletes accidentally ride at 170+ watts for the first hour and completely destroy their race before they even realise it. Force yourself to stay strictly at or below 143 watts for the first 30–45 minutes until your heart rate and nerves settle down.

  3. Equipment Setup Deadline

  If you buy the Garmin Rally pedals, you must ride them outside at least 2 to 3 times before race day.

  You need to perform a static zero-calibration on your bike computer before every single ride.

  New pedals need to be tightened firmly to standard specifications; they often take one or two hard pedal strokes to fully "settle" into the crank threads before the data stabilizes perfectly.

  Recommended Race-Screen Setup

  Configure your bike computer screen to show exactly these metrics so you don't get distracted by fluctuating numbers:
  3-Second Average Power (Real-time power bounces around too much; 3-second smoothing makes it readable).
  Lap Power (Set your device to auto-lap every 5km or 5 miles to track your trend).
  Heart Rate (Use as an emergency ceiling to make sure your cardiovascular system isn't overheating).
  Cadence (Aim to mimic your indoor turbo rhythm).

  The Ironman Vichy bike course packs around 2,000 to 2,400 metres of elevation gain across its 180 km distance. The critical sections to watch are the long, steady ascent up to La Guillermie (9.5 km at a 3.7% average gradient) and the punching sequence of rollers between Lapalisse and Châtel-Montagne.

  1. Set a Hard Ceiling on the Power Screen

  The Rule: No matter how steep the road gets on the way up to La Guillermie, you must not let that 3-second power number cross 165W.

  The Reality: At 165W on a steep section, you will feel like you are moving in slow motion. Other athletes will storm past you. Let them go. You will pass their walking bodies at kilometer 25 of the marathon.

  2. Guard Your Normalized Power (NP)

  On a hilly course, your raw Average Power (AP) drops because you coast on downhills, but your Normalized Power (NP) tracks the true metabolic cost of your surges.
  Keep an eye on your NP for the total ride. It should not exceed 155 Watts.

  If your NP is significantly higher than your AP (a high Variability Index), it means you are riding too much like a cyclist and not enough like a triathlete. Surges burn matches you need for the run.

  3. Change Gears Before the Gradient Changes

  On an indoor turbo, the software automatically adjusts the trainer resistance for you. Outdoors, you have to manually anticipate this.

  Shift into an easier gear 3 to 5 seconds before your bike hits the incline.

  If you wait until you are already bogged down on the hill, your cadence will drop, your torque will skyrocket, and your power will instantly spike to 200W+ just to keep the pedals moving.

  4. Adjust Your Cadence Expectations

  Indoors, you likely spin at a comfortable 85–95 RPM. On the steeper sections of the Auvergne hills, your cadence will drop. Do not panic if your cadence falls into the 70s on steep climbs. Instead of pushing harder to force your cadence back to 90 RPM, accept the lower cadence and keep the power below 165W.

  5. Standardise Your Climbing Posture Stay Seated: Stand up on the pedals only if a pitch becomes so steep that you cannot physically turn the gears while sitting down. Standing instantly elevates your heart rate and burns leg muscle glycogen. Relax Your Upper Body: Slide slightly back on your saddle on long climbs, loosen your grip on the handlebars, and drop your shoulders. Tension in your upper body wastes energy.

  Do Not Waste Energy on the Descents, once you crest a hill and your speed exceeds 40 km/h (25 mph), stop pushing hard. Aerodynamic drag means it takes massive wattages to gain just a tiny fraction of speed on a descent. Soft-pedal to keep your legs moving, or tuck into a tight aero position and let gravity do the work while you recover.

  Spiking your power above your FTP on the climbs will burn through your glycogen stores rapidly.

  Lowering your target by just 5 watts reduces core body temperature and saves vital glycogen for the hot marathon.

  Cadence Focus: Keep your cadence high (85–92 RPM). High-torque, low-cadence riding drains muscle glycogen, which you will desperately need during the final two hours of the run.

  ---

  Watch Setup

  Step-by-Step: How to Add NP to Your Garmin 955

  To set up your dedicated Ironman pacing screen, follow these steps on your watch:

  1. Press and hold the Up/Menu button (middle left).
  2. Scroll down and select Activities & Apps.
  3. Select Bike or Triathlon (whichever profile you plan to use).
  4. Select Bike Settings -> Data Screens.
  5. Select Add New (or choose an existing screen to edit) and choose a 4-Field Layout. [1]
  6. Select each field and assign the following metrics:
     
     Field 1: Power -> 3s Power (Your smooth, live pacing guide)
     Field 2: Power -> Normalized Power (NP) (The true metabolic cost of the ride)
     Field 3: Power -> Average Power (The raw mechanical work done)
     Field 4: Heart Rate -> Heart Rate (To cross-reference your thermal strain in the 29°C heat)

  How to Read Your Screen During the Race

  Once you clear the swim and head out onto the 180 km bike leg, use your newly configured screen to manage your 150W target:

  • On the Flats: Keep your 3s Power locked right around 145W to 155W. Your Average Power and NP should match almost exactly.
  • On the Vichy Climbs: As the road tilts up, your 3s Power will naturally rise. Cap this at 180W to 189W max. Do not chase a high speed; drop into an easier gear and spin.
  • Checking Your Progress: Every 30 minutes, glance at your NP and Average Power. If your NP is 155W but your Average Power is 145W, it means your hill surges are too violent. Ease off on the next climb to bring those two numbers closer together, protecting your legs for the marathon.

    ---

    Racing with Best Bike Split

    Export your Best Bike Split (BBS) pacing plan and use it on your Garmin Forerunner 955, you will use the Garmin Power Course feature. This turns your watch into a live, turn-by-turn pacing guide that tells you exactly how many watts to push based on whether you are climbing, descending, or riding on flat ground.

    Step 1: Export the File from Best Bike Split

    1. Log into your Best Bike Split account and open your finalized Vichy race plan.
    2. Click on the Downloads or Export tab on the race plan dashboard.
    3. Look for the option labeled Garmin Power Course (.fit) or Garmin Power Guide and download the file to your computer.

    Step 2: Upload the File to Garmin Connect

    The easiest way to get the file onto your watch is through the Garmin Connect web portal:

    1. Open a web browser, go to garmin.com, and log in.
    2. In the left-hand menu, navigate to Training & Planning -> Courses.
    3. Look for the small Import link (usually at the bottom right of the course creation box).
    4. Upload the .fit file you downloaded from BBS.
    5. Once imported, name it "IM Vichy BBS" and click Save.
    6. Click the Send to Device button and select your Garmin Forerunner 955. Sync your watch via Bluetooth using the Garmin Connect app on your phone.

    Step 3: How to Use It on Race Day

    When you are standing in Transition 1 (T1) ready to hop on your TT bike, clear the swim water from your eyes and set up your watch:

    1. Press the Start button on your Garmin 955 and select your Bike or Triathlon profile.
    2. Before pressing start to begin recording, hold the Up/Menu button (middle left) to open settings.
    3. Scroll down and select Navigation -> Courses.
    4. Select your IM Vichy BBS course and choose Do Course.
    5. Press Start to begin your ride.

    What You Will See on Your Watch Screen

    Once active, Garmin will automatically generate a dedicated Power Guide / Pacing screen alongside the custom data screen we set up earlier:

    • The Target Display: Your watch will show a target power range that changes dynamically. On a flat road, it will hold you right around 145W–155W.
    • Automatic Hill Adjustments: The moment you hit one of Vichy’s climbs, the watch will automatically adjust your target screen upward (e.g., "Target: 180W") so you know exactly how much pressure to apply without guessing.
    • The Effort Bar: A visual scale will show if you are pushing too hard (above the target) or coasting too much (below the target). Try to keep your live 3-second power right in the center of that target bracket.

    ---

    Marathon Pacing Strategy

    A 29°C marathon at the end of an Ironman is entirely about thermal management and metabolic survival, not running your standalone marathon personal best.

    At 29°C, your cardiac output is heavily compromised because your body is shifting massive amounts of blood to your skin to sweat. If you try to run your normal goal pace early on, your heart rate will skyrocket into the red zone, your stomach will stop absorbing fuel, and you will face severe cramping or walking by kilometer 15.

    The 3-Phase Vichy Marathon Pacing Strategy

    Your target is a controlled, smart run that leverages the 6 hour 51 minute bike split you perfectly executed.

    Phase 1: The "Ice & Calm" Reset (Kms 1 to 10)

    • The Pace: Run 20 to 30 seconds per kilometer slower than your goal marathon pace. Your legs will feel strange coming off the TT bike, and your heart rate will naturally spike from transition excitement. Force yourself to slow down.
    • The Goal: Lower your heart rate out of the red zone and establish a smooth, low-energy rhythm.
    • The Routine: Use every single aid station from kilometer one. Do not skip them just because you feel good early on. [1, 2]

    Phase 2: The "Aidan Station-to-Aid Station" Grind (Kms 11 to 32)

    • The Pace: Settle into your realistic "hot weather" endurance pace. Accept that this number will be slower than your cool-weather training runs. [1]
    • The Walking Rule: Implement a strict walking strategy at the aid stations. Walk for 30 to 45 seconds through the entire length of the station to consume fuel and cool down, then immediately cue yourself back into a light, efficient running stride.

    Phase 3: The Ultimate Mental Push (Kms 33 to 42.2)

    • The Pace: Whatever you have left. If you have paced the bike and the first 30km of the run correctly, you will feel fatigued, but your legs will still function.
    • The Advantage: At this point in the afternoon sun, 70% of the field will be walking continuously. Passing hundreds of struggling athletes who over-biked or ran too fast early on provides a massive psychological boost to carry you to the red carpet finish line.

    Extreme Cooling Protocol (Every Aid Station)

    Do not just drink at the aid stations; use them to lower your internal core temperature:

    1. Ice: Stuff ice cubes down the front and back of your tri-suit zip and under your running cap.
    2. Cold Water: Pour cups of cold water over your head, neck, and shoulders.
    3. Sponge: Take a wet sponge if available and squeeze it over the back of your neck.

    Nutrition & 900mg Sodium Run Execution

    • Your Carbs: Aim for 60g to 70g of carbohydrates per hour on the run (slightly lower than the bike because your stomach has less blood flow). Use the energy gels provided on the course.
    • Your sodium: Aim to hit your 900mg/hour sodium target.

    Setting Up Garmin PacePro for Your Watch

    To prevent yourself from running too fast early in the heat, configure a PacePro Strategy on your Garmin Forerunner 955:

    1. Open the Garmin Connect App on your phone.
    2. Go to More -> Training & Planning -> PacePro Pacing Strategies.
    3. Select Create PacePro Strategy and search for the Ironman Vichy Run Course.
    4. Set your Target Pace or Target Time (be highly conservative, adding 20–30 minutes to your ideal cool-weather time to account for the 29°C heat).
    5. Slide the Pacing Strategy toggle toward Negative Split (starts slower, finishes faster) and the Hill Effort toggle to Less Effort.
    6. Sync the strategy to your watch. When starting the "Run" portion of your event on race day, hold the Menu button, select Navigation -> PacePro Plans, and activate it. Your watch will guide you loop-by-loop to ensure you stay on your safe target.

    A 3-hour 20-minute standalone marathon is an impressive baseline, demonstrating excellent foundational fitness (running at about a 4:44 min/km or 7:38 min/mile pace).

    However, an Ironman marathon requires a significant adjustments due to prior fatigue from the swim and bike legs, combined with the 29°C Vichy heat. Attempting to maintain your standalone pace will likely lead to early exhaustion. [1, 2]

    Calculating Your Target PacePro Strategy

    To ensure a successful run, target an Ironman marathon time between 3 hours 55 minutes and 4 hours 10 minutes. This allows for a standard "Ironman tax" of 20 to 30 minutes, with an additional 15 to 20 minutes to account for thermal strain in the 29°C heat.

    • Target Finish Time: 4 hours 00 minutes.
    • Target Baseline Pace: 5:41 min/km (9:09 min/mile).
    • Garmin PacePro Settings: Set the slider toward a Negative Split. Your first 10 kilometres should display a target of roughly 5:55 min/km, gradually accelerating to 5:35 min/km for the second half of the race if conditions allow.

We have a wide range of healthy recipies we enjoy.

• View all recipies

We would love to heam from you with any suggestions or comments.

• info@oneactivelifestyle.com