#653- Race Day Nutrition Plan
Anyway, wanted to start off this Triathlon Tuesday with sharing my drum roll please...
Race Day Nutrition Plan! This is putting all the pieces of the tri puzzle together:
~4:45am (IN CAR)- sweet potato w/almond butter + 8 oz water, coffee
(This is perfect fuel/timing for a 7am start!Takes about ~2hr for carbs from sweet potato to release ENERGY!)
6:15 am (T1 set up) 1/4 Scoop of LeanDessertProtein + 4 oz water
6:30am (watch pro's and have wet suit on) 1/2 Raptor Bar + 5oz water
Go PEE, even if I think I don't have to
7:00 am Swim Start!
Bike: (gels taped to bike)
At ~30' - Accel gel + 5oz water
At ~1:15' start sipping on Amino Vital w/water in my big water bottle. Take salt tablet
At ~1:45' - Accel gel + 5 oz water
At 2:45- ½ Accel Gel
Run:
Out of T2- 1/2 Raptor Bar (in tri top) + 4oz water
30 min - 1/2 Accel gel (in tri top) plus water
Take water at every aid station
At 1:15 into run- Accel Gel (in tri top)
Immed after Race-
1 banana OR Pineapple or Watermelon
3/4 Ultramet (don’t have anything else), water
1:20 later- lunch (keep portions small EVEN THOUGH you may want to eat a lot)
2:15 later- Snack- 14 Pretzel Nibblers + Nectarine + ½ string cheese
OR Mocha Frappucino Light
This is my Nutrition Plan so far. Still need to figure out when to take the other salt tablets, and if I need more on the run. But it helped writing the plan in a post, as I've never put this entire plan into action (nor have I raced a dang Half Ironman!). How's it look? Oh, and the picture above is how I'll look before the swim (that's Johnson's Beach behind me. The swim start).
And your next question may be if I have race time goals for each leg of the race? I do. And (I think) I'll post em' maybe later this week.;-)
This is my Nutrition Plan so far. Still need to figure out when to take the other salt tablets, and if I need more on the run. But it helped writing the plan in a post, as I've never put this entire plan into action (nor have I raced a dang Half Ironman!). How's it look? Oh, and the picture above is how I'll look before the swim (that's Johnson's Beach behind me. The swim start).
And your next question may be if I have race time goals for each leg of the race? I do. And (I think) I'll post em' maybe later this week.;-)
Comments
I have never thought of having a sweet potato for breakfast. What a great idea...must try sometime:) I would say that your nutrition is looking fantastic! I am sending you tons of good luck....you are going to do great:)
Some helpful info for you:
This is what's so great about the Raptor Bar: it's superior to gels AND its digested rapidly, w/o the need for lots of water, required w/ gels. The only issue would be if you didn't like to "chew." But my response, "Get over it; it's only two bites. Focus on your race, not on your chewing!" :)
I need to try the SP/almond butter as I just brought a boatload of them home from the farmer's market!
Your going to ROCK!!!!!!!
Have fun drinking wine with Maggs after having a fantastic race! =)
I am EXCITED for you! Cannot wait to hear about it. I am looking at Vineman for next year, and want to read your report. GOOD LUCK AM!!!!!
So excited for you!
Also, thanks for the sweet potato/almond butter idea! I tried it and loved it (and never would've thought to put those two things together)!