Learning from the pros is an invaluable experience. The GU team caught up with 2010 Ironman World Champion Mirinda Carfrae to learn from her experiences of racing with GU on Ironman’s biggest stage.


  • Take us through your off-season- post Kona.

I think it’s pretty important to give yourself a break after an Ironman, especially after the most important one of the year.  This past year my boyfriend Tim and I were fortunate enough to have been given the opportunity to stay around for the week post-race in a bungalow at the Mauna Lani Resort.  It was definitely what we needed- a week just allowing the body and mind to relax.  Not to mention all the delicious food and lovely cocktails that were offered at the resort- we definitely had our fill of all things delicious!

After that, we headed back home to Boulder where Tim got stuck back into some training to prepare for IM Arizona while I continued to enjoy the offseason with friends.  Let’s just say this past off-season in Boulder was some of the most fun I have ever had- I have never had so many margaritas in my life!  After Tim’s race in Arizona we decided to have another little vacation in the Cayman Islands before getting back into the routine of training in early December.  Since then it’s been a pretty steady build up to prepare for IM Melbourne and the rest of the 2012 season.

  • How important is it for an Ironman athlete to rely on on-course nutrition?  Does it change your race strategy – what do you carry with you?

You absolutely could not get through an Ironman without having nutrition available on the course.  On the bike I try my best to self-cater, carrying as much as I can on the bike and in my special needs bag but I still need to refuel with water at the aid stations.  On the run you just can’t carry much- a few gels in a flask is about the extent of it.  It’s super important to keep the fluids up throughout the race and you just couldn’t do that without the help of the on-course nutrition.

  • What is your typical Ironman nutrition plan?  Flavors and quantities?

On the bike I try to consume 3 bottles of a sports drink- this gives me roughly 170g of carbohydrates.  On top of this I take 3 x Pineapple Roctane, 2 x Chocolate Raspberry Roctane and 1 or 2 Chocolate Outrage GU.  On the run I start out with 2 gel flasks each containing 3 Pineapple Roctane and water.  I sip on these flasks throughout the race adding water and coke at the aid stations as I go.

  • On a scale of 1-10 how excited are you for the first race of the year (IM Melbourne)?

I am just inside 3 weeks to go before my first race and I am a little too tired to be excited….But yeah, I am sure once I freshen up a little I will be a 10 on the excitement scale.  This race is shaping up to be one of the biggest races outside of Kona- we are calling it the March World Championships!!

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