Special Needs Bag in an Ironman

[Doug GIbson]

Does anyone have any recommendations on what I should be putting in a special needs bag during an Ironman? Anything out of the ordinary that I might not typically think about? Or what should every special needs bag have?

[Mike Llerandi]

It depends on which Ironman & what the expected weather is (or the unexpected weather, as the case was in Lake Placid! ;-)...I've heard it all, from spare clothes to spare inner tubes/tubulars to extra shoes, extra socks, and tons of different kinds of particular foods.

For a suggestion, I would ask yourself a simple question toward the end of a particularly epic long ride or run: "What would I really love to see right now?" (Ok, let's not get crazy! ;-)...seriously, if there's something that you would want to eat, drink, or wear, that's a good candidate for the needs bag.

If you want to bounce specific options to the group, feel free...

[Patrick Kline]

Good question as I am also doing IMW and wondering what to put in them. I don't think I will be using the bike bag unless the weather looks like it may change. I've been training with PowerGel and Gatorade and expect to get all that on the course. However, I might through some Gels in a bag in case I miss any on the ride, I don't want to carry 12+ gels on me.

For the run, I will again be looking at the weather in Wisconsin and probably putting a fresh pair of socks / jersey / hat. Mike mentioned shoes, that might not be a bad idea as they will most like be soaking wet by then. I may even throw in a RedBull for an extra kick in the @$$.

My swim coach(8th Woman at IMLP) mentioned that she sometimes uses Crustable PB&J sandwiches as a change to the gels/bars. I've eaten one during a long ride and it tasted GOOD, but I am afraid of having GI issues during the race and will stick with liguids and gels.

I'm new to this and looking forward to others tips/comments/concerns...

[Mike Whaley]

This is not the first time I've heard about PB&J sandwiches. Sounds like a great idea. Is there any reason NOT to do peanut butter and HONEY?

Also, I used High Protein Boost during T1 of my last Half-Iron. Is there a place for that in the special needs bag?

[Patrick Kline]

The honey ones are good to. I might pack them in my bags, but only use them if I'm starving or needing something else. I want to try and use liquids and gels throughout.

I like your idea of a boost in T1, however, I've read that you need to follow that up with water as it is considered a food source and you need to hydrate. I do use Boost, but the regular version in the mornings before long workouts and in the evenings before bed. As for putting them in the Special Needs bag, I might, just in case.

[Chad Bustos]

Put in what Energy source and salt tabs you train with in case you loose something on the road for Bike.
On run I suggest socks and again energy source and salt tabs.

I've taken time to change socks on run and it can make a big difference. PBJ or PBH is a good food source if you train with it. Don't do anything new on race day. Better to be safe and be prepared with what your body is use to processing.