Here is the nutrition plan I executed exactly as planned:
Breakfast 2.5 hrs prior to swim. Juice, vitamins & supplements, Vega meal replacement mixed with Hammer Vegan protein mixed with banana and almond milk, half Udi's everything bagel with vegan margarine.
From 2 hrs to 1 hr prior to swim: Vega pre race energizer
15 min prior to swim: Gu gel (salted caramel) and water
Bike: IronmanPerform every 10 min; Hammer café latte Perpetuem every 15 minutes until gone then Perpetuem orange-vanilla solids with water, salt tablets every hr with water, gel with water at hr 4, 5 & 6
Run: Carried no nutrition as I trained using brands I knew would be available at aid stations every mile. At aid station I alternated between Ironman Perform ir water this was about every 10 minutes due to my pace. I had Perpetuem orange-vanilla solids with me but didn't use them. salt tablets every hr with water, gel with water at hr 1, 2, 3, 4. I also took ice at every stop and shoved it down my top and shorts - front and back and hips.
I helped other racers who spotted my salt tab container hanging from my race belt during the run. They pleaded and I happily shared those and dispensed Tylenol & Zantac I brought but didn't need myself! I suffered no serious illnesses nor injury throughout my training and race.
Before the race I thought I might need to drink coke for a final energy boost on the run. They say you have a 45 min window before the sugar crash. I nearly grabbed some but feared it would cause a gastro issue and since I had none and was ramping up my pace I didn't risk it. I also didn't accept any of the other yummy goodies being offered by the wonderfully attentive volunteers every 10 minutes. I hadn't trained with eating any of that food and running so I knew this was not the time to try.
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