Arthur Dembro|Greenwood Services

Greenwood has everything you need to prepare for an Ironman Race! Having a proper plan is absolutely critical, failure to fully prepare, and to have a detailed plan can very easily = a DNF for even the best conditioned athlete. The main components are 1.) Training 2.)Equipment Plan and Logistics 3.) Nutrition Plan 4.) Pacing Plan

Training Plan

Greenwood will set you up with an appropriate training plan for your current level of fitness and ability, and work with you to carefully monitor progress and avoid burnout. The plan is efficiently tracked on training peaks, and instant feedback will be given by your coach.
Plans are divided into different blocks to get you ready to peak on race day. The periodization method is well tested, and has helped thousands of triathletes complete Ironman distance triathlons.

Equipment Plan and Race Day Logistics

One of the more basic race day rules is to NEVER try anything new on race day (i.e. No new shoes, bikes, wetsuit, watches, bike computer, watches, etc). The racer needs to be 100% familiar with every item. Additionally before leaving for the event you should have what I can an Ironman Checklist (See attached file)

Nutrition Plan

Every racer needs to tried and tested nutrition plan for race day; this aspect of completing an ironman should not be underestimated. Each piece of the plan needs to be tested thoroughly; you can not have a situation where you are out on the course and you drink is making you sick, you get dehydrated, or the absolute race ender is you have too much fluid in your stomach that is not being processed. That is the end of the day!
Generally what causes gastrointestinal distress is either taking in too much protein or racing a too high a pace:
TOO MUCH PROTEIN – Taking in protein requires the stomach to digest the protein that does not quickly flow through like water or simple carbohydrates. Too digest the complex protein the stomach closes and water piles up on top of the protein as the stomach focuses on working through the protein as opposed to quickly passing through liquid and sugar. The result is stomach distension and PAIN!
GOING LIKE GANGBUSTERS – Pacing is critically important, as such, I have a separate page just for pacing. However, a side effect of bad pacing is that your nutrition will not process, which is a recipe for a DNF! Basically what happens is, if your heart rate is really high, your body diverts all blood flow to your legs to power you forward, and neglects to stop by your stomach to pick up the necessary nutrition and water. The result, is what is called a BONK combined with a stomach completely so filled with liquid you can not move at ALL! Your day is then done, no energy, and no ability to move = Medical Tent!


For a really good carbo load calculator Breakthrough Performance Coaching has a good calculator that has been successful for many athletes. These guys are experts, here is the link


Starting 3 days out you want to modify your diet to start carbo loading for an Ironman. The crux to carbo loading is to take on extra simple carbo hydrates and limit nutrition items including fiber, protein and fat.

Start building up carbs by taking in no less than _g per KG of body mass

Take in _ g of carbohydrates per KG of body mass


The day before is a big day. The biggest meal should be the day before breakfast, and you should start tapering down the food intake towards the end of the day. (NO FIBER!!!) Avoid salads, beans, etc, these items will come back to haunt you on race day. You do not want to have a go the bathroom during the race, you really don’t!


If you wake up during the night, taking in a boost during the night is good, provides smooth nutrition to keep you fuel topped up!


Stick with simple carbo hydrates and food you are very, very used to. English muffins, boost nutrition, etc


Take in one last sports drink on the swim

200 calories per hour on the bike

100 calories per hour on the bike

See sweat rate test here for information about how to ensure you are incorporating the right amount of water (BUT NOT TOO MUCH WATER!) – See link to how to execute a sweat rate test here


Proper pacing is absolutely critical in all phases of the race.

During the swim most athletes use perceived exertion, and given that the swim is by far the shortest segment of the race, perceived exertion works well.

The bike is the key segment – proper pacing is critical to setting up a good run. Going to hard on the bike may save a few minutes on your bike time, but cost you hours later as you walk and stumble in a death march on the marathon course. Greenwood will set up a pacing plan based on your training that uses a combination of % of maximum heart rate and power to bracket in proper pacing.

The run is the key to a good time, and we will lock in on proper pacing based on heart rate and power to get you to the finish! Proper pacing on the bike is the key to setting up a big run to the line!


Hi My Name is Arthur Dembro and I am an accountant with an interest in triathlon. This site was set up to share my triathlon experiences and help others who are interested in becoming Ironmen (Ironwomen)