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2014-03-19 11:29 AM


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Subject: Race Day Nutrition Question
I wanted to hopefully get an idea of whether or not I'm on point for my nutrition plan for Oceanside 70.3. I'm estimating that my splits will be 45 Swim, 3:00 Bike, 2:00 Run. I'd love some feedback since this is my first half

4:30am – 2 Pieces of Toast w/ almond butter, Banana – 60 Carbs
6:30am – Swim Start
7:20am – Bike Start
7:30am – Lara Bar – 30 Carbs / 200 Calories
8:00am – Half Shot Block – Caffeine 30 Carbs / 100 Calories
8:30am – Lara Bar - 30 Carbs / 200 Calories
9:00am – Half Shot Block - 30 Carbs / 100 Calories
9:30am – Lara Bar - 30 Carbs / 200 Calories
10:00am – Shot Block w/ Caffeine - 30 Carbs / 100 Calories
10:30am – Run Start – Half Shot Block - 30 Carbs / 100 Calories
11:00am – Half Shot Block w/ Caffeine - 30 Carbs / 100 Calories
11:30am – Half Shot Block - 30 Carbs / 100 Calories
12:00pm – Half Shot Block w/ Caffeine - 30 Carbs / 100 Calories
12:30pm – Finish

PreRace – 500 Calories – 60 Carbs
During Race – 1300 Calories – 300 Carbs


2014-03-19 2:50 PM
in reply to: rpvsurfer

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Subject: RE: Race Day Nutrition Question
Originally posted by rpvsurfer

I wanted to hopefully get an idea of whether or not I'm on point for my nutrition plan for Oceanside 70.3. I'm estimating that my splits will be 45 Swim, 3:00 Bike, 2:00 Run. I'd love some feedback since this is my first half

4:30am – 2 Pieces of Toast w/ almond butter, Banana – 60 Carbs
6:30am – Swim Start
7:20am – Bike Start
7:30am – Lara Bar – 30 Carbs / 200 Calories
8:00am – Half Shot Block – Caffeine 30 Carbs / 100 Calories
8:30am – Lara Bar - 30 Carbs / 200 Calories
9:00am – Half Shot Block - 30 Carbs / 100 Calories
9:30am – Lara Bar - 30 Carbs / 200 Calories
10:00am – Shot Block w/ Caffeine - 30 Carbs / 100 Calories
10:30am – Run Start – Half Shot Block - 30 Carbs / 100 Calories
11:00am – Half Shot Block w/ Caffeine - 30 Carbs / 100 Calories
11:30am – Half Shot Block - 30 Carbs / 100 Calories
12:00pm – Half Shot Block w/ Caffeine - 30 Carbs / 100 Calories
12:30pm – Finish

PreRace – 500 Calories – 60 Carbs
During Race – 1300 Calories – 300 Carbs


I'm no expert in terms of race nutrition as I continually tweak what I do, but my first reaction is that's alot of food. A Lara bar every hour on the bike...seems like a lot to me. What are you taking in your bottles? If you're taking some sort of electrolyte drink mix that has calories, then I think you might be taking in too much. If you're planning on a NUUN or some other 'calorie free' bottle, then that's a different story. Alot of folks would rather take their calories via liquid vs solids - generally less potential GI issues with liquids. Have you been practicing with Lara Bars and Shot Blocks? Do they work for you?

How much do you sweat? One of the big adjustments that I think needs to be made for a HIM or IM (vs. shorter distance races) is incorporating electrolyte supplements into you plan, such as salt tabs. You might want to consider them. If you get behind on electrolytes, you will suffer, and it's hard to make up for that deficit. I know that Clif Shot Blocks has some electrolytes in them, but I take extra to be safe. If your body doesn't need then, you'll just them out anyway.

Given the gap between breakfast and swim start, you may want to consider taking some a gel/shot block about 30 mins prior to the swim start to top off your energy levels.

Good luck and have fun!

2014-03-19 4:56 PM
in reply to: rpvsurfer

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Subject: RE: Race Day Nutrition Question

That looks like a lot of eating. I know I could not do bars like that in a half. I stick to maybe 1 bar or 2, a few chomps, then the rest gels. I find as the day goes on my mouth becomes more sensitive and eating solid food becomes a pain. So I like to try to stick with gu's, hammer gels, cliff shots and the like.

Out of the 3 half IMs I have done I think the most I took in was 2 Gatorade on the bike, 4 - 5 gels on the bike, then about 3 more gels on the run. I over ate and felt kinda bleh from that.

 

But if this is how you train then go for it. I train with gels/nuun, or gels + water + Gatorade.

 

2014-03-19 7:27 PM
in reply to: jetsers

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Subject: RE: Race Day Nutrition Question
What do you normally eat for breakfast for a long day of training? Your breakfast, to me, seems light.

I also agree that it seems like a lot of solid food on the bike. I couldn't eat that much solids, but I do agree with trying to eat something every 30 minutes or so. I had my best HIM when I did that, but I ate blocks or a gel every 30 minutes or so. Have you tried eating that much on a training ride?
2014-03-20 9:59 AM
in reply to: kmac1346

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Subject: RE: Race Day Nutrition Question
You should seek to replace about half the calories you plan on spending, including liquid and food. If its hot, you might seek to replace with liquid more than with food, but that's a personal threshold and depends on sweat rates too. Also, you should research sodium replacement options. To me, your calorie intake is on the high side, but it depends on many factors not the least of which is your weight.

I often quote the book "The Feedzone Portables" because not only does it have great recipes, it also has an extensive, scientifically based first section on the full digestion tract processes and the requirements of endurance athletes.
2014-03-20 10:17 AM
in reply to: 0

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Subject: RE: Race Day Nutrition Question

I agree with the sentiments echoed above.  That "might" be too much food.  Majority liquid based nutrition is favorable.  You'll be drinking an awful lot of water to be able to dilute all those bars in order to aid digestion and absorption.  That's why a mainly liquid nutrition plan is favorable.  You hydrate and fuel at the same time and something like Ironman Perform is already mixed in the perfect osmolality for your body.  With your plan you'd have to pay very specific and particular attention to how much water you're drinking.  Odds are that becomes a guessing game out on the course.  So why risk it.  People make this far too complicated.  Unless you have some acute reason for not doing it, my recommendation is to live off the course.  Just drink the Perform and be done with it.  It has all the calories, carbs and electrolytes you need.

There's also about zero electrolytes in your plan.  You're asking for a trip to the hospital.  You MUST have electrolytes or you'll become hyponatremic.

For a HIM or IM I usually eat something solid on the bike but I do that to avoid hunger pangs I experience.  I'll eat a poptart for a HIM and a PBJ for an IM and wash it down with an entire bottle of water.

I also agree that your breakfast is too light.  This is where you'll want to stock up on solid foods.  My usual IM/HIM breakfast is:

- 2 waffles

- Greek yogurt

- Banana

- Two cups of applesauce

- Glass of OJ

- Bottle of Ensure

- Starbucks Doubleshot Energy Coffee Drink

It's like 1200 calories or something like that.



Edited by GMAN 19030 2014-03-20 10:22 AM


2014-03-20 10:25 AM
in reply to: LarchmontTri

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Subject: RE: Race Day Nutrition Question
Originally posted by LarchmontTri

Originally posted by rpvsurfer

I wanted to hopefully get an idea of whether or not I'm on point for my nutrition plan for Oceanside 70.3. I'm estimating that my splits will be 45 Swim, 3:00 Bike, 2:00 Run. I'd love some feedback since this is my first half

4:30am – 2 Pieces of Toast w/ almond butter, Banana – 60 Carbs
6:30am – Swim Start
7:20am – Bike Start
7:30am – Lara Bar – 30 Carbs / 200 Calories
8:00am – Half Shot Block – Caffeine 30 Carbs / 100 Calories
8:30am – Lara Bar - 30 Carbs / 200 Calories
9:00am – Half Shot Block - 30 Carbs / 100 Calories
9:30am – Lara Bar - 30 Carbs / 200 Calories
10:00am – Shot Block w/ Caffeine - 30 Carbs / 100 Calories
10:30am – Run Start – Half Shot Block - 30 Carbs / 100 Calories
11:00am – Half Shot Block w/ Caffeine - 30 Carbs / 100 Calories
11:30am – Half Shot Block - 30 Carbs / 100 Calories
12:00pm – Half Shot Block w/ Caffeine - 30 Carbs / 100 Calories
12:30pm – Finish

PreRace – 500 Calories – 60 Carbs
During Race – 1300 Calories – 300 Carbs


I'm no expert in terms of race nutrition as I continually tweak what I do, but my first reaction is that's alot of food.



This is my reaction as well. Have you tried this on a long ride? Personally I don't even get through a full package of shot bloks on a standalone half mary - 1:50ish time. I think my last was 4 bloks the whole race. Granted that isn't the same, but just for reference. It's a pretty personal thing, but I tend to get about 60 calories/hour on the bike from drink mix and just shy of a full shot (~100 calories) of gel every 30-40 minutes for that distance of race. I also know I can't handle solids on the bike.

Anyway, have you tested that much food on the bike with a 20 minute jog after? That's what's most important, not trying something new on race day.
2014-03-20 3:08 PM
in reply to: MechEChick

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Subject: RE: Race Day Nutrition Question
Again...seems like a lot of calories.

I like to get up night of a HIM or IM around 2 am and take in around 600 cals and go back to sleep. Then when I get up at 4:30am for the race I only need a small breakfast. You usually have nerves and don't feel like eating anyway. Then it's basically a gel before the swim start and a gel every half hour on the bike. On the run it's by feel but usually still the gel every half hour.

You need to do a race rehearsal and trial your nutrition. Not full distance but enough to give you an idea. Don't over complicate it.

Good Luck!
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