Race Day Nutrition Plans

[cerrone]

Hello everyone,

Just wondering what is your choice of nutrition for triathlon races longer than Olympic distances? 

Here is my choice, If I am going to attempt a 70.3 distance and my goal is to swim 1.9 km under 35 minutes, bike 90 km in 3 hours, and run 21 km under 2.5 hours.  (These are my goals for this year, I haven't achieved those times yet.)

Two hours prior to start of race I will consume atleast 900 calories.   Also I make sure I'm well hydrated, the color of my urine should be clear or very light yellow.

On the Bike, my plan is to consume 900-10000 calories and 1200mg of sodium for the entire duration.   I will bring 3 water bottles and here's what I mix with water, one scoop of Gatorade Endurance Formula (50 calories & 200mg sodium) plus 2 scoops of CarboPro(224 calories).  To compensate for the lack of calories and sodium, I will also bring Clif Shot Blocks and Thermolytes.   The general idea to determine how much calorie you need is, (body weight lbs x 2) = amount of calories needed per hour.   Example an athlete who weighs 160lbs would need (160lbs x 2) = 320 calories / hour.

On the run, my plan is to take whatever the aid station as to offer, Free for all, whatever I can grab I will take it! .    I will also bring two 8 fluid oz. water flask with gatorade endurance forumla and 6 clif shot blocks incase I need to consume extra nutrition (which I most likely would need to be able to complete the distance.)   


I'm looking forward to reading what are your nutrition plans.

Advance Happy Easter everyone.  Hope everyone is having a good time in Bantayan, wish I was there.

Cerrone

[triAAbz]

Bro,      your clocking  goal is DOable. Im very sure you can do it this Season .       GO GO GO GO bai

As for Nutritional concerns on the race day, I always depend on my all time favorite "saging bar" and a little table salt in all my water bottles. It would be a bonus if I could grab any of those hi-tech powerbar & gels thats more handy while on the GO 

[rj]

bai kusuga sa time goals nmo uy,  nag nganga lagn ko nagbasa. hehehe

[cerrone]

Bai RJ, I'm sure if you will participate 70.3 Camsur you will obliterate those times I posted 

[rj]

Bai RJ, I'm sure if you will participate 70.3 Camsur you will obliterate those times I posted 

akong swim ang hinay gyud.

[lencemedjai]

  after crashin n burnin from my first attempt at the 70.3 distance last year i plan to come back with a vengeance this year. 2 half ironmans and 2 full marathons this comin season is what im lookin at to accomplish. with not much training in between full time at school and full time at work should make it even more excitin. so this is my nutrition plan for my 70.3......

pre race heavy loadin of rice and pancit washed down with orange gatorade and powerbar carb/protien blend till i pee my kidneys out should suffice. then wrap it up with a heineken or two for a goodnight snoozin...

race mornin pb sandwich, ripe yellow banana power more gatorade n powerbar carb/protien blend combo n more peeing then excessive vomits from pre race nerves is on the menu.

on the swim ill be takin it easy, swimmin relax head down searchin for nemo the whole 1.2miles. im sure ill be drinkin a lot of salty water on d swim so that should take care of my sodium loss deficit from d pre race vomitin n be good to go, probably even come out of the swim hypernatremia from excessive salt water gulping.

on d bike compared to last year when i was hammering my guts out as if i was doing pulls for Lance on his way for his 8th TDF win and ended blowing up at last 6miles. ill be takin it easy, head up, sightseeing, racin turtles the whole nine yards. on board the race machine will be bottles of carbo-pro complex mixed wid favorite orange gatorade and thermolyte caps back up for a hot day. then back pocket jersey stuffed with chocolate frosted donuts for major calories and probably snatch a couple of nature's spring water bottles at bottle exchange/fluid station area on bike course.

the run will be a procession, ill make it a point to stop at all aid stations to chit chat wid volunteers focusin more attention at young blondes and blue eyed ladies. probably be bringin handy dandy dig cam to snap couple shots for facebook/friendster album. nutrition wise ill be eatin n drinkin my heart out on watever is on the aid stations menu i remember last year they had soda n pretzels laid out and also last year i saw two lovely ladies walkin home wid two boxes of chocolate chip cookies from one of the aid stations, this year ill make sure those cookies are comin home with me.

after all of this, headin to d finish i wish ill be fresh and fully powered enough to sprint through d finish line n hope to get close to Usain Bolt's world record 100m run.

i wish you all a great and safe 2009 race season ahead!

swim smooth....
ride hard.........
run strong.......

LeNcE

[chono]

I haven't made a plan yet but i guess i'll try to eat energy and banana bars for breakfast. Of course a lot of water too(plus gatorade), a day before and after waking up. I think I will consider cerrone's idea of whitish pee.

I will take it easy and some sight seeing on the swim, bike, and run. I attempted eating energy bars in intervals of 30mins but didn't work well for me and skipped some of it during my last 70.3. Maybe I'll try one energy bar and the rest are energy gels. Will think more about this later. For the run, stop at every station and take whatever i can.

[lencemedjai]

I haven't made a plan yet but i guess i'll try to eat energy and banana bars for breakfast. Of course a lot of water too(plus gatorade), a day before and after waking up. I think I will consider cerrone's idea of whitish pee.

I will take it easy and some sight seeing on the swim, bike, and run. I attempted eating energy bars in intervals of 30mins but didn't work well for me and skipped some of it during my last 70.3. Maybe I'll try one energy bar and the rest are energy gels. Will think more about this later. For the run, stop at every station and take whatever i can.

Bai, on my experience i found it hard to breakdown energy bars during d race. i would suggest sticking with the gel on 45min-1hr interval. tricky thing is if your using high in caffeine in your gels you want to keep it coming. once you start with caffeine you can't stop or you'll start crashing. but then again if you feel blotted with all swish and swirls in your stomach from the fluid intake and gels then you might want to think twice if your body is not absorbing that well. its all trial and error on training to figure out what works for you so on race day you are all confident and all will be a breeze so you can go flying! good luck!

[chono]

yes will take note 

I haven't made a plan yet but i guess i'll try to eat energy and banana bars for breakfast. Of course a lot of water too(plus gatorade), a day before and after waking up. I think I will consider cerrone's idea of whitish pee.

I will take it easy and some sight seeing on the swim, bike, and run. I attempted eating energy bars in intervals of 30mins but didn't work well for me and skipped some of it during my last 70.3. Maybe I'll try one energy bar and the rest are energy gels. Will think more about this later. For the run, stop at every station and take whatever i can.

Bai, on my experience i found it hard to breakdown energy bars during d race. i would suggest sticking with the gel on 45min-1hr interval. tricky thing is if your using high in caffeine in your gels you want to keep it coming. once you start with caffeine you can't stop or you'll start crashing. but then again if you feel blotted with all swish and swirls in your stomach from the fluid intake and gels then you might want to think twice if your body is not absorbing that well. its all trial and error on training to figure out what works for you so on race day you are all confident and all will be a breeze so you can go flying! good luck!