Sam Laidlow is a dedicated triathlete who, in 2022 at the age of 23 years old, achieved a career-defining second place at the Ironman World Championship in Kona, Hawaii.
Nduranz fueling products played a critical role in Laidlow’s success, ensuring he had enough energy to sustain the eight-hour race. Let’s break down the nutrition strategy that Laidlow used to fuel his success.
Ironman: A Test of Endurance and Energy
The Ironman is one of the world’s most grueling sporting events, requiring exceptional physical and mental resilience. Competitors burn an estimated 8,000 kcal during the race.
The body only has a glycogen (energy) storage capacity of approximately 2,000 kcal. This means their bodies will enter an energy deficiency during the race. To prevent fatigue or a complete energy crash, they must consume fuel during the race.
For peak performance, the quality and absorption rate of the fuel are critical: Athletes need a fuel which the body can use immediately, but without causing digestion issues.
Sam Laidlow’s nutrition strategy was meticulously crafted and tested long before the Ironman, allowing him to have maximum energy and perform at his best on race day.
Learn more about glycogen in our fueling guide.
Sam Laidlow's six-year career has taught him that fuel quality is crucial for success. At the Ironman Championship in Kona, Nduranz products helped him win second place.
Laidlow's Nutrition for Each Ironman Segment
Pre-Race
In the days leading up to the Ironman, Sam Laidlow practiced carbohydrate loading to make sure his glycogen stores were topped off.
Swimming
From a nutritional standpoint, swimming is the hardest part of the Ironman race because it is impossible to fuel while in the water.
To address this problem, Laidlow consumed one Nrgy Gel 45 15 minutes before the swimming segment. It takes approximately 15 minutes to feel the effect of the gel. So, when Laidlow jumped into the water, he had energy available to him and didn't need to tap into his glycogen stores.
He also consumed one Nrgy Gel 45 just immediately after getting out of the water. This way he replaced some of the calories he had burnt during the swim while providing the body with the energy for the upcoming bike part of the race.
- Total Distance: 3.86 km
- Total Time of Segment: 00:48:16
- Total Energy Intake: 2 x Nrgy Gel 45 (one before and one after the segment)
- Total Carbohydrates: 90 grams
Cycling segment
The cycling segment is the longest and most energy-intensive part of the Ironman race. To meet energy requirements, Laidlow used Nduranz fueling drinks and gels. These fuels also contain the electrolytes lost through sweat, so Laidlow was simultaneously able to meet electrolyte needs.
He began the segment with Nrgy Drink 90 and transitioned to Nrgy Drink 45 and Nrgy Gels 45 in the second half of he segment. This strategy allowed him to set the fastest cycling time of the day and lead heading into the final leg.
- Total Distance: 180.2 km
- Total Time of Segment: 4:04:36
- Total Energy Intake: 2x Nrgy Drink 90, 5x Nrgy Drink 45, 3x Nrgy Gel 45
- Total Carbohydrates: 540 grams
Running Segment
The running segment is the last segment of the Ironman race. Athletes have already endured a grueling physical toll on their body, so a maintaining a proper fueling strategy is important.
To stay energized, Laidlow consumed one Nrgy Gel 45 every 35 minutes. This allowed him to maintain a high pace even in the final kilometers of the race, holding off Norwegian Kristian Blummenfelt, who was closing in behind him.
While Norway’s Gustav Iden, one of the best runners in the world, ultimately overcame Laidlow, his impressive performance allowed him to secure an impressive second place finish.
- Total Distance: 42.2 km
- Total Time of Segment: 2:44:40
- Total Energy Intake: 4 x Nrgy Gel 45 (every 35 minutes)
- Total Carbohydrates: 180 grams
During the running segment, Sam consumed two Nrgy Gels 45 per hour. This gave him enough energy to finish the race at second place.
Post Race
In total, Sam consumed 3,240 kcal from 810 grams of carbohydrates during the race.
As mentioned before, approximately 2,000 kcal are stored in the body. So, even though he consumed fuel at optimum levels during the race, Laidlow still finished the race with a calorie deficit of approximately 3,000 kcal.
Simply put, he was starving at the finish line.
Part of the deficit was covered by drinking the recovery drink Regen, which helped him replenish his energy stores and restore damaged muscles. This way, he was ready for new sporting challenges much sooner.
Conclusion
Sam Laidlow’s success at the Ironman World Championship highlights the critical role of precision nutrition in endurance sports. By combining Nduranz products with strategic planning, he delivered an exceptional performance that underscores the importance of quality fuel in achieving athletic excellence.