Nutrition

I think that one of the most important factors of having a successful race is nutrition. It is a multi-faceted thing from eating to recover from workouts to executing great nutrition during the race.

So here's what I have done in regards to my day to day nutrition. i worked/am working with a nutritionist to help me to improve my body composition and to also recover better from my workouts. I changed my eating habits alot in the last few months. I have probably doubled my veggie and fruit consumption and reduced my protien consumption of animal protein.

The day before the race I had oatmeal for breakfast. Lunch was a turkey sandwich. Dinner quinoa w/ mushrooms, roasted potatos, and some chicken.

Breakfast was cornbread, quinoa, bagel & peanut butter. I'm guessing about 600 calories or so. And don't forget the diet coke, I had stayed off caffeine for 2 weeks prior to the race.

After the swim I got on the bike and I had 3 bottles of perpetuem, 1 bottle of gluekos and 1 bottle of water. I sipped my water for the first 20 minutes or so. I ended up spitting out about a quarter of my water because I didn't need that much water and needed to start my perpetuem and needed to put it in my aero bottle.

I drank about 1 bottle of perpetuem an hour on the bike. I had a little bit of gas during the first part of the bike but it eventually stopped. Going up richeter I started drinking the gluekos. Over the rolling hills I drank my last bottle of perpetuem. unfortunately I was out of my own nutrition and needed some more nutrition so grabbed water and used some of the hammer gel I had on my bike but that wasn't working so well for me. So at the next stop I took gatorade and that helped.

I was taking about 1 additional salt tab per hour. I had already put 1 tablet in each bottle to begin with.

Special needs was further out than I had anticipated. I was happy to get my special needs and get my bottles. I had put 3 bottles of perpetuem on the bike. I drank about 2.5 of them from special needs on through to T2. My stomach felt a bit bloated on the bike. I hadn't stopped and peed the entire time I was on teh bike which was concerning me.

In T2 I finally peed. I didn't want to take the time but it made sense to do it then since I didn't know if the blue rooms would be open or if I'd have to wait.

I had a bottle of Gluekos and I also had a flast of gluekos as well. I ran the first 6 miles without stopping. I never walked until I got to the bathroom at mile 7. I had finished my flask by mile 4. By mile 8 I needed to refill my bottle. I had most of that gone by the time I was at the turn around. I grabbed my other bottle at special needs. I drank most of that on the way out by mile 18. Filled my bottle again and drank about half of it. In the last 10 K I switched to pepsi on the course. And that was the magical formula. It was perfect. My stomach settled down and I got a 4th wind.