Breakfast/Pre-Race (1040 calories/206 grams carbs/2006 mg electrolytes)
- Two Hammer Nutrition Almond Raisin Bars: 440 calories/50 grams carbs/36 mg electrolytes
- 32oz Gatorade: 200 calories/56 grams carbs/560 mg electrolytes
- 1 Flask EFS Liquid Shot: 400 calories/100 g carbs/1410 mg electrolytes
Right Before Swim
- 200mg caffeine pill
- Finish off 32oz Gatorade
Transition 1 (280 calories/38 grams of carbs/839 mg electrolytes)
- 1 Zico Coconut Water (60 calories/13 grams carbs/821 mg electrolytes)
- 1 Hammer Nutrition Almond Raisin Bar (220 calories/25 grams carbs/18 mg electrolytes)
- 1 Stay Alert Caffeine Gum
Bike (Total: 3100 calories/709 grams carbs/9,098 electrolytes)
- Hydration: 40 oz of Lime Accelerade (sipped every 15 minutes): 480 calories/84 g carbs/620 mg electrolytes
- Nutrition: Two 24oz water bottles with 3 Flasks of EFS Liquid Shot in each diluted with water (sipped every 20 minutes) 2,400 calories/600 grams carbs/8,460 mg electrolytes
- One Hammer Nutrition Almond Raisin Bar (at 3:00 hrs) 220 calories/25 grams carbs/18 mg electrolytes
- One Stay Alert Caffeine Gum every 2 hours
Transition 2 (160 calories/37 grams carbs/941 mg electrolytes/50 mg caffeine)
- 1 Zico Coconut Water (60 calories/13 grams carbs/821 mg electrolytes)
- 1 Jelly Belly Sport Bean Packet (100 calories/24 grams carbs/120 mg electrolytes/50 mg caffeine)
Run (2,018 Calories/496 carbs/7557 mg electrolytes)
- Hydration: One 50 oz Camelback Fairfax (sipped every 15 minutes) with 2 Nuun Hydration Tablets/water: 18 calories/0 carbs/1,437 mg electrolytes)
- Nutrition: 4 EFS Liquid Shot Flasks (sipped every 20 minutes): 1600 calories/400 grams carbs/5,640 mg electrolytes
- Jelly Belly Sport Beans (1 pack per hour): 400 calories/96 carbs/480 mg electrolytes/200 mg caffeine
Overall
This was my first stab at an actual Ironman race nutrition plan so I was pretty satisfied with the results. At the end of the race, I felt like I had some left in my body’s energy reserves and didn’t feel like I was overly dehydrated. I’ve mentioned that the race seemed like a blur because I was so focused on the nutrition plan and watching my clock to make sure I was eating/drinking when I needed to. I think this helped to break the race into 10-15 minute mental “chunks” as opposed to thinking of it as a 140.6 mile day. A few lessons learned from this race is that I will have to play around with the electrolyte counts a bit more to avoid the bloated feeling I had at the end of the bike/beginning of the run. I learned that I will have to find another source for caffeine as as the Stay Alert gum wasn’t favorable to the palate when mixed with the Acclerade/EFS Liquid Shot. I also learned that I don’t necessarily need as many calories on the run as I had originally thought. It will be interesting to see the adjustments that will be made when I do a standalone marathon and translate that back to an Ironman race in 2012.
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