Ironman 70.3 Muskoka, Canada

September 8, 2013

Muskoka, Canada

Ironman 70.3 (Really 72.3, but who's counting?)

Getting to Muskoka

No, this section does not elaborate on the actual 11 hour drive to Muskoka--though if you are curious, we took 76 and 476 through Pennsylvania, then 81 through central New York, then 690 and 290 to 190 to cross the border, where we found ourselves stuck on Queen Elisabeth Highway in rush hour Friday Toronto traffic and at last navigating 407 to 400 to 11. And no, they did not search our car at the border. And no, the time zone didn't change. And yes, we could use USD. And no, you shouldn't use your EZ-Pass on their toll roads

This section elaborates on why I actually chose Muskoka. I started the 2013 tri season knowing Lake Placid was my A race. I did not know that I would excel at Lake Placid and be ready for another so soon (Muskoka falls 6 weeks after Lake Placid). But, maybe Todd (my coach) had an idea, considering he wanted me to start thinking about a half that I could really push myself on back in mid-June, a full 6 weeks before Placid. I threw out ideas like Savageman (but no, that was too slow--girls in my age group didn't finish under 6 hours) or Pumpkinman (no, that sold out right away) or Ironman 70.3 Augusta (no, that was too far away--definitely a flight) or Beach to Battleship (no, that was too long of a drive and too close to Philadelphia Marathon for comfort). I settled on Muskoka August 1st, a couple of days after Placid. It was so appealing--the same day as 70.3 World Championships in Vegas, so I would be a lone stud; and 100 slots to 70.3 World Championships in Mont Tremblant for 2014. I did not commit for another 10 days, finally registering August 11th--it took me that long to find a travel companion, when I found out my swim coach, Val, was game for the race despite its reputation for being hilly--the downhills being her dislike. 

So, my coach and I developed a game plan so I could really hammer the race. This involved adding volume on my swim with trips to FINS at least once a week, pushing my max on the bike with RPM at Breakaway at least once a week, and drawing out my runs with strict brick workouts including many negative splits and 10k work post hard hill rides on the weekends. I also committed to several QCW Thursday night hill rides with Kevin Greene and the gang--working hard to keep up with the boys. And of course, using my road bike (all triathletes need one--thanks Ritanne for pointing me to this article by Jordan Rapp)--which Joe Wentzell at Breakaway so graciously helped fit me on after witnessing my poor relationship with the Jamis Ventura Sport one night at RPM (my tushie and saddles don't always work well together). I must also say that weekly massage and active release therapy at PhilaMassages set against Martin's (masseuse at PhilaMassages) playlists also played a role in my body's recovery from Placid and the intense weeks of Muskoka training. 

This was also set to be my first race with 1) power...I invested into a Stages Ultegra crank post-Placid; 2) race wheels...Glenn at Breakaway was great at helping me get my hands on some Zipp 404s they had lying around and the mechanics at Breakaway slipped them on with no problem and checked their true; and 3) confidence that I could kill it!  

Val and I arrived to the area Friday evening. I swam in the lake, biked some hills, and ran my legs out for 30 minutes on Saturday. Val and I also drove the bike course, which made us a bit more comfortable to eye out blind spots at the bottom of descents. 

My race day game plan--with Todd's insistence--"Be calm and patient today. Focus on execution."

Swim 35:36 (14th out of water)

Despite the rainy, gloomy, cloudy, cold day before the race, race day was spot on--50s at the start, bright and sunny. I entered the water confident and calm I could tackle it after a not so glamorous swim at Lake Placid 6 weeks before. The swim was a wave start, each wave about 6 minutes apart. We had 6 minutes to get used to the water...I just waded in and sculled around, letting water into my suit. Women 29 and under and men 25 to 29 swam out at 8:24, 6 minutes behind the men 40-44. I caught up to the men ahead after the first turn around buoy--about 500 m out. There was not as much congestion around the buoys as at Placid, though, and I found myself comfortably navigating past "floaters." I found sighting really easy after the first turn around, when we were no longer headed directly towards the sun. It wasn't until the last 400 meters that the swim felt really challenging. In the last 400 m, we entered a little bay off of the golf course. The water was shallow, so I could see the grass beneath me. As I was swimming, it felt like each stroke that normally took me 1.5 m in the pool took me 1.5 feet in the lake. The sea grass seemed to catch up to me as soon as I made any headway. This last 400 m was shallow and frustrating. Patience & execute. 

T1 3:45

From the swim exit to transition was 300 m. But this 300 m was not flat, it was straight up a 75 degree hill. My strategy was to sprint. So, out of the water I came, laid on the ground for some not-so seasoned wetsuit strippers to remove by Orca, and up that damn hill I sprinted. Not so calmly, I did execute.

T1 was fast. From the weather forecast and my ride the day before, I knew I would ride without my bolero and without gloves. Just strap on that aero helmet, stuff my Cliff bars in my kit top, velcro on my shoes and fly. Execute

Bike 3:07:04 (6th off bike)

For the first 15 miles of the bike, patience was key. There were those clueless 40-44 year old males swerving around ahead of me; audacious 20-29 year old men and women finding their place. All I wanted to do was find my power and stick it. 80-85% FTP for the flats (as if there were any!), 90% for the long climbs, and 105% for the short steep climbs. 

After 15 miles, I finally found my place...no need to leapfrog inefficient sprinters or swerving triathletes. After 15 miles, I could be patient and execute--focus on getting in my calories in both fluid and solid form. After 15 miles, I had 51 to go, or so I thought (this was really a 58 mile ride--an extra 2 miles does a lot to the Ego). 

The bike course was challenging. With a sawtooth profile, the hills were relentless. Just look above. We had one period of seemingly flat terrain at km 52--and here, with knowledge of my power, I pushed harder than I would have without. I was careful and patient to challenge those uphills gracefully and stay in my proscribed FTP limits. And I was cautious and calm in navigating the descents (sorry I am just telling you now, Mom and Dad, but I had a nasty tumble 10 days before the race on a descent with a blind turn, falling on my right arm and left side of my face, in addition to hitting my helmet--and having a minor concussion and headache for 4 days). In looking back at my power profile, I could have probably done some things differently, especially the caution I took on descents and the gentle feathering of my brakes, but hell, I did what I did. 

I came into transition with a bruised attitude, considering I was thinking I could break 3 hours on the ride, but the miles kept coming. 2 miles on top of a typical 70.3, the bike really was relentless and disheartening. 

(I have to say, though, it was beautiful. The race is in a region known as the Lake of Bays. On any part of the ride, you could look over your left or right shoulder and see a lake, a deep blue expanse. Plus, all the descents plunged you onto a street parallel to the lake, so if you did go off course, you would likely ride into the water!)

T2 1:31

Execution. 

In and out. 

Saw what I thought were 6 bikes on the Women 25-29 rack. Goal: catch the ponytail, run them down. 

Forgot my shotblocks, but thanks to my goofiness, had a Cliff Bar shoved down my sports bra I could nibble on. 

Run 1:34:04 (1st through the chute)

Execution. 

Patience kinda went out the window. 

Catch the pony tail, run her down, keep pace. 

(the photographers stalked us at the top of the most daunting climbs)

Similar to the bike course, the run was an unceasing. Each descent fed into another ascent. I started off fast, having a personal goal of 7 minute pace. I didn't realize until more than halfway through that the second leg of the run was more challenging than the first--it may not look it, but it is. I was relieved to find out that Amelia (Breakaway athlete; 3rd OA) agreed. There are about 3 miles of gravel trail that you "u" into--5 miles in, so 1.5 miles on the out and 1.5 miles on the back--gravel always makes me feel like I am working harder than I need to--my ultimate running buzz kill. 

My first 3 miles were sub 7, then I settled into more familiar territory for the next 10, averaging about 7:14 for the remainder of the race. Each pony tail I caught, I gained confidence in my kick. 

I lost count of the number of girls I passed and ages washed off of some calves, so I entered the finisher's chute unaware of my placing. It wasn't for another hour, when we were allowed back in transition and I saw the text from Todd that I knew I won: "Holy s&$@balls. You are a f#$*@!^g monster. Nice win young stud!!" 

Patience and execution.

Reflections

What a way to close the 2013 season, no? 

Patience and persistence. 

Muskoka was truly a great race. The Deerhurst Resort was a welcoming venue and catered a satiating post-race meal. 

Registration for world's could have been a little easier--they only had two volunteers handling swarms of roll down age groupers seeking a slot. 

Despite the daunting sprint from swim to transition, the transition area was magnificent. We had access to flushing toilets and running water in the resort, morning clothes bags were back in transition immediately after the race, and bus transportation from the parking lot was efficient and not rushed. 

Plus, the later start--pro's don't go off until 8 am--was welcome! 

I am really pleased that I chose Muskoka to be the half to kill this summer. 

Postscript
I am still learning the art of being humble. I will make an effort to practice in my race reports. Please excuse any exceedingly boastful discourse...the excitement takes some time to wear off.

It's Showtime * IMLP 2013

I am struggling with deciding exactly where to begin my race report for Ironman Lake Placid 2013. 

My first 140.6 mi race. My A-race for 2013. 

I guess the best place to begin is with training. And after that, the traditional race report. 

Training started a year ago. I signed up July 29, 2012 after volunteering in the women's changing tent during T1 and T2 and at the last water stop from 8 pm-11:30 pm. I wanted to know exactly what I was signing up for. I had no idea my year of training would be a year of unearthing strengths--my running legs--and building new friendships, forged over 100+ mile bike rides, 20 mile runs in the humid, 90 degree days of Philadelphia summer, and beers on the stoops of Philly. 

Training was bipolar at times. It was a real challenge to hire a new coach back in April and commit myself to a new training plan of higher volume--but this was also helpful as my relationship with my ex crumbled in the midst of a long distance relationship and my evolving vision of and commitment to MY future. 

Training also pushed me to my limits. I have struggled with anorexia nervosa since I was 15. I still struggle with the effects this eating disorder took on my body--both physically and emotionally. I was fearful the stress fractures I suffered after beginning running would return. I was fearful my body wouldn't tolerate the stress I put it under. But, it did. See the finisher's certificate? 

My finisher's certificate. 

Ironman Lake Placid Registration July 2012. I volunteered the day before in the women's changing tent during T1 and T2 and at the last water stop to see what I was signing up for the next day. Thanks to Brian Moldover for being my biking buddy, volunteering buddy, training buddy! 

Pre-Race--

The morning clouds and the forecast were ominous. 

But my sister (with me at my first 70.3 and my first 140.6 

now, always gives me confidence). 

My parents drove up from Florida to join me for my first Ironman. They surprised me by picking up my sister, Dylan, in Scranton, PA along the way (not exactly on the way--in fact, a 3 hour detour). They came in at 1 am Sunday morning, so I first saw them when I got up at 4:30 am for the race. 

We walked down the to race start together after I feasted on my peanut butter and banana sandwich. 

I was in such a fluster the morning of I forgot my wetsuit! I even set it up at the breakfast table so I wouldn't forget it! I jogged back to the house from the first main street to retrieve it. 

I felt uncomfortably rushed at transition. I dashed to check the psi in my tires (105 in the front and 110 in the back) and to put my bottles in their cages (each filled with 2 scoops of Accelerade Lemonade flavor and frozen). 

I reunited with my family to retrieve and distribute my special needs bags (which I did not end up using and only had ziploc baggies of chocolate cat cookies, peanut butter crackers, and chocolate covered espresso beans).  

I once again reunited with my family. We said our goodbyes and I fled to find a port-a-potty as my morning coffee went through my system. 

The 2.4 mi Swim--1:18:05 (predicted: 1:12:00) 36th/68 Out of the water for F25-29

Me at the swim start in the wetsuit my coach helped me buy--we found it in the closet at Breakaway. Thanks to Dan Anders for the great photos (http://dananders.smugmug.com/Sports/Lake-Placid-Ironman-Race-Day/30810461_mb9hVv#!i=2665557607&k=xprpFB6).

I decided to not wear a watch. I had not used the Garmin 310XT a friend lent me in the water and I did not want to try on race day. And I forgot my regular old Timex. Next time, I will wear a watch and that will probably be the Garmin.

I had two Cliff Chomp Blocks before I got into the water and a bite of banana.

I strategically seeded myself in the 1:10:00-1:20:00 expected swim finish category. I was aiming for 1:12:00 as my half-distance swim is 36 minutes and my swims around Mirror Lake have been around 32-34 minutes.

I felt very comfortable in the water. I always feel comfortable in Mirror Lake. I was prepared to swim 2 laps of the 1.2 mile course, starting e-z on the "out" and building on the "back." I was not prepared for the zig-zagging bodies ahead of me that made it difficult for me to pass on the left and subsequently forced my to swim close to the line and close to the buoys, getting tangled in a mess of bodies at each turn. Neither was I prepared to get out of the water 6 minutes slower than expected. I was very surprised so see I had pulled a 1:18:00 swim. 6 minutes off from goal time! What a start to the morning!

T1--00:07:50
The volunteers at IMLP are unbelievable. I took up their offer to help me strip off my wetsuit (as I often get tangled in my timing chip and fingers). I laid down and let a couple tear off the Orca. I then came into T1 cautiously. It had rained during the swim and in fact, it may have still been raining. I didn't want to slip and slide that early in the race. I grabbed my gear bags after forgetting that there were two rows of racks and freaking out when I didn't see my number. I approached the changing the tent seeing a ton of blue bike bags  piled outside--I thought to myself, "I really must be the last one out of the water!"
Transition was ez. Just put on my tri shoes after patting dry my feet, put on my bolero after patting dry my arms (it was wet and cool), stuff some fuel into my back pocket and clip on my helmet. I slipped on my biking gloves as I ran out to get my bike

The 112 mi Bike--6:04:46 (predicted: 6:00:00-6:10:00) 14th/66 off the bike for F25-29 (passed 22 gals and 2 dropped out)

I really don't know what to say about the bike. It was everything I expected. I biked the course the year before and I had biked it 4 times that year--twice with Todd and Joe Wentzell from Breakaway Bikes--once with my training partners, Anh and Vin, and once virtually, with the whole Breakaway group. The only unexpected thing--my cadence and speed computer stopped working in the first mile (even though I changed the battery the day before). I also planned to monitor my heart rate and not let it jump to above Zone 2 (150s) for extended periods of time. But, my heart rate monitor also malfunctioned--I know I was not 40 bpm for the majority of the race.

I planned to eat the 3 Cliff bars (2 blueberry crisp and 1 white chocolate and macademia nut) and bag of goodies I packed--split up 1 bar and the bag in the first lap along with the and 2 bottles of Accelerade and 2 bars in the last half. I planned to pick up a bottle of water in the first lap and 2 Performance bottles in the second.
I wanted to nail nutrition and stay neutral on the bike as I often struggle to eat on the run.
I believe I did just that.

I knew the first challenge would be the descent lined with hay bails right after the high school. I took this very cautiously. I was happy to see my coach right as I escaped that tangle and started the climb up 73 (before the descent). I felt like he confirmed my displeasure with my swim when he said something along the lines of, just keep it cool.

I planned to take the descents down 73 into Keene cautiously considering the rain earlier that day. I found myself, however, passing people much larger than me on the descent. I knew to use that speed the course gave me to my advantage and shifted into a high gear with each descent to pedal when I could. I found myself gliding through the rolling hills during the first 15 miles on 73.

It was on 9N, both before and during the out and back when I finally started seeing other Breakaway Team members. It was inspiring and almost magnetic to see OB, Tom, Schmidty, and Keith on the "backs" on 9N as I started the out. They pulled me in.

I was so happy that I pulled off the 180 degree turn without unclipping--thanks to some practice with Todd in the days leading up to it.

I was ready for the climb up 86 after the flats of 9N. Those flats gave me a lot of time to consume my liquid nutrition and prepare for my first bottle drop and pickup. The climb up 86 was what I anticipated and I was excited to make it out to Haselton to strike vengeance on the road I had wiped out on after a tire blowout 4 weeks before. With the Haselton out and back done, I was ready to tackle 86 once again and clock in the 16 miles before loop 2.

Me on the QR after the first loop. Thanks to OB, Todd, and Joe Wentzell at Breakaway for setting me up on the cherry red QR. 

Loop 2 was pretty much the same as loop 1. I wanted to stay calorie neutral and race my own race. I get really competitive on the bike and I push myself whenever I get passed by or approach a woman. I had to literally tell myself (yes, I was talking out loud to myself)--inspired by both Todd and Dave Lambert--that  I needed to race my own race. I was racing myself not anyone else. 

Coming in after the 2nd loop. So eager to shake out my legs on the run. 

T2--00:05:24

Finally. Ran in with my bike. I think someone racked it for me. Retrieved my bag and started to run my legs out. I felt good--even wearing cleats. I ran into the changing tent and knew just what to do--change my shorts, take off my bolero put on my socks and shoes, stuff my pockets with Cliff Shot Blocks, take off my helmet, leave T2, start my watch for the run. But darn, forgot to take off my bike gloves silly me! Had to turn around, scream out my number and the gracious volunteers returned them to my bag for me.

The 26.2 mi Run--3:25:07 (predicted 4:00:00-4:10:00) 5th/63 to cross the line for F25-29 (passed 9 girls on the run and 3 dropped out)

Leaving transition, I was really pumped to see so many spectators cheering the runners on. I wanted to start conservatively, keeping my coach's 9 minute mile recommendation (huf huf) in mind. But geeze, my legs wanted to move. I knew I could let gravity carry me down Sentinel Road, so I did just that. Smiles and all. Spectators shouted, look at that girl go. I was thinking, then watch me hit the flats on River Road, that's where I will slow down.

Once again, I saw my coach where I had seen him before on Sentinel which gave me some gusto. I told him, sorry, haven't found that 9 minute mile (I was running sub 7).
Finally hit the flats of River Road and I just couldn't slow down. I made sure to take 3 blocks and I stopped at basically every water stop--getting Performance and water and ice on the first lap and then only being able to ingest ice and coke on the second.

Coming in after the first loop. Eager to start number 2, but that is a peace sign I am holding! 

This is where I saw more familiar faces and settled into MY race--where I simply passed people. I was excited and nervous to finish lap 1 in 1 hour 39 minutes--faster than Black Bear, the 70.3 I did earlier in the year. I thought I would hit the wall soon, that my stomach would revolt, but once again I let gravity carry me down Sentinel. My coach said, Hayley, you are tenth [in the 25-29 age group]. I knew what that meant...12 miles to chase down as many as I could.
I started to "fade" around mile 22--I knew only 4.2 miles, it is so close, how many girls did I pass?People started to say, you are making it look easy. I said in reply, this is not easy at all. They probably couldn't hear me though, as I only had energy to whisper. I climbed up Sentinel to Main Street, eager for more spectator energy after I passed my parents (I was worried they would think I was on my first lap and wouldn't meet me in the finisher's chute). At mile 25 I crossed paths with someone from Breakaway. He said, Hayley, you can get under 11 hours. Run! I said, you are kidding me? He said, no, Run! (Thanks, Eric Fried!) So, run I did. 7.18 minute mile for the last mile.

I ran through the finisher's chute, arms in the air, tears pouring down my face. What a victory. Mike Reilly anointed me: "Hayley Germack, you are an Ironman."

Really emotionally drained in the finisher's shoot. All emotions flowed here. 

The Post-Race Party--

After the midnight party. Hanging out with Rachel Reinhart, my coach, Ironman CEO Andrew Messick, Vinnie Mancini, and pro Scott DeFilippis 

We waited around until midnight to see all of the finishers and enjoyed a fruitful conversation with Ironman CEO Andrew Messick. 

Crazy to be considered a stud. At the awards ceremony with coach Todd and OB. 

Todd and OB, I wouldn't have done what I did without you. Todd, you made me believe. You helped me find my strengths. You continue to help me find my strengths. OB, I aspire to be like you. You are a role model both in life and in sport. 

Thank you! 

"The girls were just bananas"-Todd

My family. 

Thank you, Mom, Dad, and Dylan. You believed in me. You came the distance! You helped me in the darkest of times. You tolerated me. You supported me. You have helped me grow. 

Race Day & Race Week Nutrition

Something I find myself "consumed" with currently is fueling during the race.
Here is a collection of lit that I will refer to as I plan game day...

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http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=438
Your First Ironman - Nutrition Guidelines

date: April 3, 2005

author : dara

comments : 0

By Dara Wittenberg

Swim
8 oz. of water at turn around if offered.
1 Gel at the turn around (carried in cuff or leg of wetsuit)

Bike
12 oz of plain water during first 20-30 minutes of bike. It is best not to take in anything other than water when first on the bike, just so you can settle down.

At 20-minute intervals from then on, your calorie intake should be about 100 calories, so that it equals about 200-300 cals per hour (for an average woman of about 145-150lbs. For heavier men, this could be increased up to 300-450 cals/hour). Practice with this!!!!

Your calories can be in any combo of solid or liquid nutrients. If you are not going to drink the race Gatorade, plan to eat your gels with water in between aid stations and have those bottles finished by the time you get to an aid station.

Run
As discussed, it would be best for you to walk through the aid stations to ensure sufficient hydration and nutrition.

Use the same formula as above.

Plan of GU and sports drink will be to alternate, just like on the bike. With Gel take in the water, and without the Gel take in the Gatorade.
Plan on 2-3 GU’s per hour.
This equals: 24 oz of water per hour, 24 oz of Gatorade per hour, 3 GU’s per hour (300 calories)

If you are going to use your own sports drink, you will need more of it than you can carry in bottles. One way around this is to mix a very thick bunch of it and put it in a clear bottle. Mark off serving sizes on the bottle, and then you can add one serving to an empty bottle + water from the aid stations. Your bike will be lighter, and you will have your special drink! BUT, you must practice this and be very careful how you mix and measure your drink - too rich and you will get GI distress, too thin and you won’t get enough calories. Start practicing now!

Your nutrition/hydration plan could like this:

After your initial 20 minutes with just plain water,
1st 20 minutes: one serving Gel (roughly 94-100 cals) + at least 8 oz of water.
2nd 20 minutes: half bottle of sports drink (roughly 100-150 cals)
3rd 20 minutes: one serving of Gel + at least 8 oz of water.

And just keep alternating. If you plan on eating solid food, substitute it for the Gel. Do not mix sports drink with other calories as it will be hard for your stomach to digest this mixture.

Generally, we can tolerate more calories on the bike than the run, so if possible, practice with more calories early in the bike ride. By the time you get to the run, it is going to be very difficult to tolerate solid food, or even gel. So stock up early!

It is a very good idea to add some table salt to your sports drink, as this will aid in electrolyte balance and in a reduction of water loss.
If you do not like the taste of the additional salt, you may take sodium tabs (up to 1000mg per hour)
Should you chose to take tabs, Endurolytes (from www.e-caps.com) are very good and contain the following:

100 mg of Sodium Chloride

25 mg of Magnesium (Chelate)

50 mg of Calcium (Chelate)

25 mg of K (Chelate)
6.6 mg of B-6

1.6 mg of Manganese

Plan to take 2 tabs 1 hour before swim start. Once out of the water, take another 3 every hour.

Total liquid intake per hour should be 1.5-1.75 bottles of water or sports drink per hour (36-42 oz)

Remember to race within yourself and follow your pacing plan. Do not be tempted to run anyone else’s race. Use your HR to guide you, if you have been training with a monitor. Whatever happens, use your mind as well as your body to deal with it, as a race this long is not won, or finished, by just being fit enough.

Created for T3Coaching by Dara Wittenberg and Denny DePriest, coaches and triathletes.

 

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http://blog.trainingpeaks.com/posts/2012/12/4/nutrition-for-endurance-athletes-101.html?utm_source=tp&utm_medium=email&utm_campaign=Coach_2_jan13

Nutrition for Endurance Athletes 101

Tuesday, December 4, 2012 at 9:03AM

For the triathlon, cycling or running newbie, it can be quite overwhelming seeing fellow training buddies carrying what appears to be a utility belt equipped with a diverse line-up of nutritional tools. Well, fret no more. This article provides a platform for the ingredients recommended for optimal energy levels and peak performance during endurance training and racing.

Carbohydrates

101: Put simply, carbohydrates are sugars and starches that fuel our bodies much like gasoline fuels a race car. Each gram of carbohydrate contains ~4 calories worth of fuel. Just like a race car stores its fuel in a tank, the human body stores carbohydrates as glycogen in both our muscles and liver. These glycogen reserves are relied upon to stabilize blood sugars and allow for optimal muscle function. Runners who balance out their meal plates with 45-65% carbohydrate while meeting daily energy demands can expect to store about 2 grams (8 calories) of glycogen per pound of muscle tissue and an additional ~100-125 grams (400-500 calories) within the liver. This amount of glycogen supplies the energy needed to run for ~2 hours at a moderate intensity, making addition of carbohydrates necessary during long run efforts to avoid depletion and consequent dizziness (aka “bonking”) and profound muscle fatigue (aka “the wall”).
How many carbohydrates do athletes need?
Race Week: If you are gearing up for a race that lasts longer than 3 hours, enhance carbohydrate stores pre-race, aka “loading”, by incorporating 4-5 grams of easy-to-digest (low fiber) carbohydrate per pound of lean body weight each day the final 72 hours leading up to race day. A single-day or 48-hour carbo-loading protocol may be effective for shorter races, especially if the athlete is training through the race meaning no reduction in training volume is being implemented pre-race. Sample easy-to-digest carbohydrate options include pretzels, plain bagels, bananas, white pasta, white rice, potato, rice-based cereals, sports drinks, and energy bars.
Race Morning: Aim for 100-150 grams of easy-to-digest (low fiber) carbohydrate in the 2-3 hours leading up to race start. Be sure to allow 1 hour digestion time for every 200-300 calories consume. A sample pre-race meal to be consumed in the 2- 3 hours leading up to race start would be a plain bagel topped with a smear of peanut butter and honey plus 20-24 ounces of sports drink.
During Race: Aim for approximately ¼-1/3 your body weight (lbs) in grams each hour of training or racing beyond 45-90 minutes. For example, an 180-lb runner should aim for ~45-60 grams of carbohydrate each hour of training or racing. To maximize carbohydrate uptake into the muscles and extend endurance, choose products whose ingredient lists include multiple types of carbohydrate. Common carbohydrate sources used in sports foods include maltodextrin, glucose or dextrose, sucrose, and fructose. Common products used on race day include sports drinks, energy gels, energy bars, and energy chews.
Post-Race: Aim for 50-100 grams of carbohydrate, preferably in liquid form to promote rehydration as well as carbohydrate repletion, as soon as possible upon finishing a hard workout or race effort.

Protein

101: Scientifically speaking, proteins are large, complex molecules that make up 20% of our body weight in the form of muscle, bone, cartilage, skin, as well as other tissues and body fluids. During digestion, protein is broken down into at least 100 individual chemical building blocks known as amino acids that form a little pool within our liver and are used to build muscle, skin, hair, nails, eyes, hormones, enzymes, antibodies, and nerve chemicals. Some research has found that inclusion of small amounts of protein during prolonged activity can help enhance performance by sparing muscle glycogen as well as aiding fluid uptake. Protein also can help mute hunger that arises during longer efforts. Be careful about overdoing protein, however, as large amounts slow gastric emptying and can precipitate a "backlog" of nutrients of gut and consequent stomach distress and muscle fatigue/cramping.
How much protein do athletes need?
In Training: It is estimated that endurance athletes require approximately 1/2 -3/4 gram of protein per pound of lean body mass daily. Athletes on restrictive energy intakes should aim for the high end of this recommendation. For example, a 180 lb man with 10% body fat carries ~160-lbs of lean body mass and thus requires a range of ~80-120 grams of protein each day.
Race Morning: Include 10-20 grams of protein in the 2-3 hour leading up to race start to help stabilize blood sugars. Common pre-race protein sources include peanut butter, non-fat milk or yogurt, eggs, and energy bars.
During Race: If out on a training or race course longer than 4 hours, aim for up to 5 grams of protein hourly. Common sources include sports drinks, energy bars, as well as whole food alternatives like turkey jerky and peanut butter sandwiches.
Post-Race: A range of 10-20 grams of protein taken immediately post-race is sufficient to support muscle repair and immune function post-event. Common sources include milk, meal replacement shakes, and specialized recovery sports drinks.

Electrolytes

101: Replacement of electrolytes becomes instrumental in endurance bouts lasting longer than 1 hour, especially when training and racing in hot and humid conditions. The principle electrolytes include sodium (generally bound to chloride), potassium, magnesium, and calcium. These electrolytes are involved in metabolic activities and are essential to the normal function of all cells, including muscle function. An electrolyte imbalance has reported symptoms similar to dehydration: nausea, vomiting, muscle weakness, muscle cramping, muscle twitching, overall fatigue, labored breathing, “pins and needles”, and confusion.
How many electrolytes do athletes need?
Pre-Race: Athletes vulnerable to muscle cramping and fatigue as well as those competing in heat may benefit from increasing salt intake in the few days leading up to race day. Many of the carbo-loading options, such as pretzels, sports drinks, breads, and cereals, accommodate this. Similarly, on race morning, choosing saltier carbohydrate sources, such as a salt bagel, and sipping on a sports drink rather than plain water may help. Salt loading is not recommended for athletes on blood pressure medications.
During Race: Aim for 200-500 mg of sodium per standard bike bottle of water consumed (20-24 ounces) as well as smaller amounts of potassium, magnesium, and calcium. Note that too much sodium can lead to bloating and GI discomfort so be sure to account for all your sources, including sports drinks (100-200 mg per 8 oz), energy gels (25-200 mg per packet) and chews (20-210 mg per 3 pieces), salt packets (~200 mg per packet), and electrolyte capsules (~100-200 mg per capsule).
Post-Race: Sipping on a sports drink, rather than plain water, post-race will facilitate optimal rehydration of muscles, including replacement of lost electrolytes.

Water

101: Because water serves as the medium for all metabolic activity, helps to lubricate our muscles and joints, and also keeps our core body temperature in check, failure to take in enough fluids during a long run can have a dramatic negative impact on both health and performance. Therefore, determination of sweat rate and consequent fluid demands is extremely important for athletes. Practice weighing in pre- and post-workout and drink fluids so that no more than 2% of your body weight is lost during training and racing efforts.
How much water do athletes need to drink?
Daily: Drink half your body weight (in pounds) in fluid ounces or so urine runs pale yellow during the day. For example, a 150-lb man requires approximately 75 ounces of fluid daily.
Pre-Race: It is not uncommon to lose 1-2% of your body water weight overnight (one reason why so many like to weigh themselves in the morning). Unfortunately, this level of dehydration can have significant negative consequences on performance so be sure to sip on 16-24 ounces of fluid in the 1-2 hours leading up to race start or so that urine runs pale yellow.
During-Race: Aim for ½-1 liter or approximately 1 standard bike bottle (~20-24 ounces) per hour or so that urine runs pale yellow. It is important to note that over-hydration, also known as hyponatremia, can be just as dangerous as dehydration and is generally caused by consuming fluids, especially water, beyond that of what the body can absorb. Cardinal symptoms of over- hydration include clear urine, pressure headaches, nausea, vomiting, and confusion. To monitor hydration status, weigh in pre- and post-workout. The target is to stay within 2% of your pre-workout weight.
Post-Race: If you have lost more than 2% of your pre-workout weight during a workout or race, sip on fluids until urine runs pale yellow again. It is estimated that one needs approximately 20 ounces of fluid to replenish 1-lb of body weight.

Extra Credit Ingredient: Caffeine

A central nervous system stimulant, caffeine may help maintain blood glucose concentration and reduce power loss through its effects on the active musculature and nervous system that reduce fatigue and perceptions of effort, discomfort, and pain. Specific flavors of energy gels and chews are caffeinated at a dose of 25-50 mg pack. It is important to experiment with personal tolerance to caffeine as some athletes do not respond favorably to caffeine with symptoms such as a racing heart beat, muscle twitching, stomach distress, and anxiety serving as reason for avoidance.
How much caffeine should athletes consume?
Aim for 100-300 mg of caffeine (e.g., 1-3 cups of coffee) in the 2-3 hours leading up to race start and another 25-50 mg of caffeine taken hourly or implemented during the later stages of a race. Avoid consuming more than 500 mg of caffeine on race day. For best results, consider eliminating caffeine from the diet for 10 days prior to racing.
This article was provided by Infinit Custom Nutrition Blends and written by Kim Mueller, MS, RD, CSSD.
Kim Mueller is the owner of Fuel Factor Nutrition Coaching (www.Fuel-Factor.com) and is a Registered Dietitian, Board Certified Specialist in Sports Nutrition, & Exercise Physiologist who provides nutrition coaching, race nutrition guidance, and customized meal and planning to active individuals worldwide. She is also an accomplished runner with a 2:56 marathon PR. Contact Kim at: kim(at)Fuel-Factor(dot)com to schedule your complimentary initial 30 minute consultation.
Infinit Custom Nutrition Blends (www.infinitnutrition.com) is a company that custom blends ingredients designed to meet your unique athletic health and performance goals. Infinit offers pro-level consults to address your custom needs with staff nutritionist, Kim Mueller, MS, RD, CSSD, can be scheduled online at www.infinitnutrition.com.

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http://roctane.com/a-world-class-nutrition-plan-from-ironman-world-champion-mirinda-rinny-carfrae/

A world-class nutrition plan from Ironman World Champion Mirinda “Rinny” Carfrae

October 11, 2012 | By GU Energy Labs | Add a Comment

Nutrition Plan – Ironman World Championships, Kona, Hawaii

By Mirinda Carfrae

This plan was given to me by a good friend and sports nutritionist from the Australian Institute of Sport Greg Cox. I have used it for the past 3 years with great success and plan to use it again this year in Kona.
Early morning pre-race - I aim to consume 1 1/2 – 2 grams of carbohydrate per kilogram of body weight (I weigh 52kg) with about 500-600ml of fluid. The aim is to try and get this down 2 to 2 1/2 hrs before the race start but I usually only get the solids down and then I just sip on the fluids up until an hour before the race.- 2 slices of rice bread + peanut butter or jam & butter- 600ml of GU Roctane drink plus 8 thermolyte tablets. After this I just sip on water (as dictated by my thirst) up until the race start. If I start to feel hungry before the race I take a Chocolate GU about 20 minutes before the start with some water.
Swim Start to Transition (2.4 miles) - This year the pro women will start 5 minutes behind the pro men giving the women a much cleaner start and in my opinion a fairer race. The race typically starts off at a pretty crazy pace and doesn’t really settle down until the turn around. I usually swim as fast as I can and do my best to stay calm and focused on the feet in front of me.
Nutrition Plan - It’s not feasible to take in any nutrition during the swim leg
Estimated Swim Duration - 56 to 58 minutes
Cycling Nutrition (First 2 hrs) - The pace in the first 30 minutes is usually pretty fast it really only starts to settle down when we are out on the queen K heading toward the airport. I make sure I am mentally prepared to be out of my comfort zone for this section then once on the queen K try to settle into my rhythm.
Nutrition Plan - I plan to consume around 70g of carbohydrate per hour (about 1.4g of Carbohydrate per Kg of body weight). Since I have not been able to eat during the swim I try to get in some calories right away. I view the bike leg as a rolling buffet for my fluid and food intake.- 600ml Sports Drink Mix (sports drink mix, 1 scoop CarboPro, 750mg sodium)
- 2 x Chocolate GU
- 1 x Pineapple Roctane
- 600 to 1 liter of water depending on tolerance and temperature
- 6 x thermolyte tabs
Cycling Nutrition (Hours 2 – 4) – This part of the race will include the Hawi climb and decent.
Nutrition Plan -At this point I am listening to my body and looking for any signs of bloating or discomfort in my stomach. You need to be sure the carbohydrates you are putting in are being absorbed. With the temperature rising I make sure I increase my water intake.- 600ml sports drink mix (sports drink, 1 scoop Carbopro, 750mg sodium)- 2 x Pineapple Roctane
- 1 x Chocolate GU
- 1.5 liters of water (estimation – I drink to thirst)
- 6 x thermolyte tabs
Cycling Nutrition (Hour 4 to T2) – In the last hour I need to be sure that my stomach isn’t bloating – because running with a bloated tummy isn’t fun. I want to continue to get the carbs in but need to make sure I am taking on enough water so that the carbs are absorbed ready to be used in the run.- 600ml coca cola- water (again drink to thirst & depending on temperature)- 4 x thermolyte tabs
Estimated Bike Duration – 5 hours
Run Nutrition (26.2 miles) – The first half of the run is usually really hot and humid, running along Ali’i Drive can feel like an oven because there really isn’t much breeze along that road. I always seem to start out pretty quick then settle down after around 2 miles. That’s when I am really just trying to get into my own rhythm and focus on keeping good form and run as efficiently as possible. Once out onto the Queen K it really starts to get hard, there are not that many people out there and you really need to look within to find the strength to push through the dark patches which sometimes seem to go on forever.
Nutrition Plan - I hit every aid station on the run, I alternate between taking on water and coke. I carry gel flasks and take a sip of Roctane right before the start of every 2nd station and wash it down with water as I run through. I take ice at each station and try my best to keep my core body temperature in check.- 2 x gel flasks each with 3 x Pineapple Roctane- as much water as I can get down
- coke every other aid station
- ice ice baby
Estimated Run Duration – 2:50
Finish Line Recovery – I am pretty much rubbish at recovery after the race is over and we usually get pulled straight into drug testing.
Nutrition Plan - If I can grab a chocolate milk I do but once in drug testing I just sit around and drink water and whatever sports drink they put in front of me so that I can produce my sample and get out of there as quickly as possible so I can be with my family and friends.

About the Author (Author Profile)

GU Energy Labs is the parent company of the Roctane Ultra Endurance brand. GU Energy developed Roctane as the performance energy choice for ultra endurance athletes. The first Roctane Energy Gel was designed and tested 6-7 years ago by athletes competing in the Hard Rock 100 Ultra Marathon trail run who needed a portable, efficient and effective energy source for an event that can last over 24 hours. Since then GU Energy Labs has continued to work with these same ultra endurance athletes to develop and expand the product lineup so athletes can continue to go fast and far.

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http://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/Rappstars_2012_IM_US_Champ_Nutrition_Report_(8%3A11%3A18/1st_oall)__P4113764

Rappstar's 2012 IM US Champ Nutrition Report (8:11:18/1st o'all)	Quote | Reply

PBN Team Member & resident ST Pro, Jordan Rapp had another fantastic race at the US Championships on August 11, getting his 2nd Ironman win of the year. Below is a detailed outline of Jordan's race-day nutritional plan which is in line with the metrics from previous IMs such as:

• IMTX Nutrition Report 2012 – 8:10:44 (1st o’all)
• IMAZ Nutrition Report 2010 - 8:16:45 (4th o'all)
• IMAZ Nutrition Report 2009 - 8:13:35 (1st o'all)

Adjustments are made from race to race, based on conditions & the US Championship was very warm, especially on the run. As always, these reports are not meant as an illustration of what you should do, but more as a guide to help what you could do when developing your own strategy. With that, please let us know if you have any questions & we’ll try to get back to you ASAP.

Jordan has also posted A LOT of Q&A, unrelated to nutrition here: Official Ask Me Anything About Ironman US Champs aka IMNYC

Enjoy…

Ironman US Championships – August 11, 2012
Race Totals: 8:11:18
Swim: 41:45
Bike: 4:26:34 (25.21 mph)
Run: 2:59:21 (6:50 per mile)
1st place professional male

Complete race results posted here.

BREAKFAST: Consumed between 4:20am – 4:40am

• (2) EnviroKidz Bars
• (2) cups SoGood Coconut Milk
• (2) scoops Ultragen Cappuccino (1-serving)
• (1) Banana
• (2) Laughing Giraffe Vanilla Almond Snackaroon
• 1/2 Green & Blacks 70% Chocolate Bar
• (2) SaltStick capsules
• (3) MultiV & (4) OptygenHP

PRE-SWIM: (1) bottle w/ (2) scoops EFS + (1) scoop PreRace & (1) SaltStick

SWIM TOTALS: 41:45 (10th Pro / 38th o'all)

Bike Nutrition:

• Starting Bottle: (3) scoops EFS + (3) SaltStick capsules
• 2x EFS Liquid Shot Flasks (Kona Mocha) + 20oz of water added to Shiv bladder
• Approx (4.5) bottles of on-course PowerBar Perform (175 calories each)
  
  • Grabbed (5) bottles, but ended up tossing (1) that was approximately 1/2 full
• 20oz water
• (10) SaltStick capsules
• (1) PreRace Capsule

*~154oz total fluid intake on the bike or approximately 35oz per hour

Bike Nutrition Totals:

• Calories: 1875 (422 per hour)
• CHO: 461g
• Sugar: 260g
• Sodium: 6632mg (1494 per hour)
• Potassium: 2014mg (454 per hour)
• Caffeine: 33mg

*For reference, Jordan raced at ~155LBS [Hourly Caloric Intake (Bike): 2.73 calories /LB per hour]

BIKE TOTALS: 4:26:34 - 25.21 mph

Run Nutrition:

• 1-2 'cups' of PowerBar Perform & (1) 'cup' of Coke taken at every aid station
• 4-6oz of water consumed at (1) aid station which had only water
• SaltStick Capsules: (18) capsules total, primarily consumed over the 1st 1/2, finishing (14) capsules by mile 12.

Run Nutrition Totals:

• Calories: 881* (295 per hour)
• CHO: 223g
• Sugar: 176g
• Sodium: 5316mg (1778 per hour)
• Potassium: 1216mg (407 per hour)
• Caffeine: 92mg (31 per hour)

*The run was assuming ~2.5oz of PowerBar Perform & ~1.5oz of Coke consumed at each of (22) aid stations (~94oz total fluid on the run or approximately 31oz per hour)

RUN TOTALS: 2:59:21 - 6:50 per mile


*If you would like to schedule a 1/2 or Iron-Distance Nutritional Evaluation to have PBN develop your own race-day strategy, please e-mail Brian Shea for availability or additional information (Brian@PersonalBestNutrition.com).
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Brian Shea http://www.PersonalBestNutrition.com http://twitter.com/PBNutrition 1st Endurance, Bonk Breaker, Ironman Perform, CarboPro, etc...
Slowtwitch Discount Code: STWITCH
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http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=3579056;search_string=nutrition%20and%20brianpbn;#3579056
Couple of rules thumb for calories:

A good starting point is 2 calories per pound of lean body weight. So if you are 180 lbs with 15% body fat; 180 lbs - 27 lbs fat = 153 lean x 2 calories = 306 calories per hour

Max carb absorbtion rates for the same sized athlete:
Maltodextrine products around 240 calories per hour
Blended carb drinks around 310 calories

Generally it is a good idea to ignore the people that say they take a huge volume of calories. The science says we all have limits, those limits go up if you are taking the right mix or carbs (simple AND maltodextrine). If you go over those limits you risk overloading your system and ruining your race. You have limits as to what you can absorb. People may say that they take 400 cho, but there is no way they are absorbing it 95% of the time. Generally it is worse to take in too many calories as opposed to taking in not enough. You end up blowing up like a tick and your gut will shut down and it can lead to dehydration.

Sweat rate test:

Empty bladder and weigh yourself naked
Do your workout and record how much you drink
After workout, empty your bladder and weigh yourself dried off and naked
Take the amount you drank + the amount of weight you lost, and divide by the number of hours of your workout. That will give you an hourly sweat rate target.
I would do it under a couple of conditions, both for the run and bike, hot weather and cool weather so you can be prepared for any race conditions.

As for salt, the functionality of electrolyte is to move water out of your gut. That about it. You just need enough for that. For guys we start at around 375-400 mg of sodium, for ladies it's around 325mg.

The key to all of this is simplicity. The second you start swimming you loose about 40 IQ points. Multi-tasking or having to remember when to take various products is very difficult under race conditions.
infinIT Nutrition
Custom Blended Nutrition Solutions
http://www.infinITNutrition.com

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http://www.endurancecorner.com/library/nutrition/race_nutrition

Ironman Race Nutrition

Competitive Ironman Nutrition Planning
© 2003 by Ultrafit Associates
[With Edit/Update by Gordo in December 2008]
The following is a suggested guideline for reducing the likelihood of an in-race stomach "shutdown" while eating prior to, during, and immediately following an Ironman-distance race for experienced athletes who are focused on fast times or race placement.
If your goal is to finish the race then the pacing instructions here will be too aggressive, but the refueling suggestions may still be effective.
My best advice is contained in the Second Edition of Going Long.
You may need to modify this plan to fit your body size, previous race-nutrition experience, and personal food likes and dislikes. The plan you adopt should be refined starting weeks and months ahead of your Ironman race by experimenting in workouts, especially bricks and long sessions, in C-priority races, and, finally, in B-priority races. Don't do anything on race day that you have not done successfully many times before.
Determine how many Calories you will take in during the race and the strategy for doing so. As points of reference, an 11- to 12-hour Ironman could burn up to 7,000 calories and a 9-hour Ironman could use up to 8,000 calories.
Gastric problems are a leading cause of poor performances and DNFs (did not finish) in Ironman-distance races. If your stomach "shuts down" during the race then you very likely went out too fast.
Other contributing factors can be: too much solid food; a lack of fluid; or excessive fluid. The following is intended to prevent these occurrences.
Prior to Race Day

• Reduce food intake as your training volume tapers down (late Peak and Race periods).
• Eat "normal" foods during this period. Do not "experiment."

Day Before Race

• View the swim course at race time (from water, if possible).
• Eat a large breakfast with an emphasis on moderate to low glycemic index carbohydrate.
• Eat a large lunch when next hungry, again emphasizing moderate-low GI foods.
• Have a moderately sized dinner that is "normal" food for you but with limited fiber intake. Moderate to low GI foods.
• Stay well hydrated throughout the day.
• Use extra salt on food.

Race Day Breakfast

• Take in 1000-1500 Calories from moderate to low glycemic index foods 3 to 4 hours prior to the start. This should be rehearsed before bricks and long workouts and before C- and B-priority races.
• For nervous stomach use liquid or semi-solid foods.
• Options may include Ensure, Ultracal, or Boost (approx. 250 Cal/8-ounce can); 1 medium banana (100 Cal); bagel with 1 tablespoon nut butter (250 Cal); 1 cup unsweetened applesauce mixed with 1 ounce protein powder (200 Cal); 1 jar baby food (~100-200 Cal); 1 packet instant oatmeal (~100-200 Cal); 1 cup instant pudding (~100-300 Cal); 1 can tomato soup (200 Cal).
• Example: 4 cans of Ensure, banana, bagel with nut butter (1350 Cal).
• Either go back to bed after breakfast or relax with some light stretching (focus on hips, glutes, and low back).

Pre-Race

• Snack but eat no more than 200 Calories/hour in the last 3 hours. Stay with liquid or semi-solid foods.
• Think calming thoughts or listen to calming music-do not stress yourself out. When apprehensions appear recall previous successes in training and racing.
• 1-1.5 hours before-drink something such as a sports drink.
• Eat/drink nothing in the last hour except water (prevents exercise-induced hypoglycemia early in race).
• 10 minutes before-take in as much sports drink as you feel comfortable with (don't go crazy with it!).

Swim

• Take full, relaxed breaths as you wait for the swim start.
• Do not go anaerobic at the start of the swim-hold back.

Bike

• Mentally divide the bike portion into fourths. The first quarter is about fueling for the day; the second quarter is focused on an even, steady pace; the third quarter is when you should gain time if you held back in the first quarter; and the final quarter is a time to ride strongly but steadily.
• Aim for 200-600 calories per hour on the bike based on your size, training and racing experience, and tolerance for food intake.
• Carry most of your calories with you on the bike and get water and sports drink at aid stations.
• Rely more on drinks and less on solid food as the race progresses.
• If you have any special nutritional requirements then make sure that you have back-up sources in transition and special needs bags. Start the bike leg with your bike loaded with a little more nutrition than you need for the entire ride.
• Depending on caloric needs and anticipated race duration, carry 2-3, 20oz bottles.
• A 750-calorie bottle may be made by mixing your favorite sports drink to a normal concentration and then adding sports drink powder. Drinks containing protein should be mixed race morning.
• Chase each mouthful from the 750-Cal bottle with 2 to 3 mouthfuls of water that you get from aid stations.
• Take in as much as 1,000mg of sodium for each hour on the bike from drinks, foods, and supplements. Let heat, humidity, body size, and your experience dictate the amount.
• If using any solid foods (not recommended), drink only water with them.
• If your experience in racing has been that your mind wanders and you forget to eat and drink, then set your watch to beep every 15 minutes as a reminder.

Bike Miles 1-30

• Use your heart rate monitor to prevent excessive effort. Relax and settle your heart rate down -- MANY people will pass you, you will be seeing most of them again in three to six hours! Avoid "racing" with others-pay attention to your own race. Going too hard now will have disastrous consequences later on.
• This should feel like the slowest part of the bike leg, relative to terrain and wind. Do not hammer out of T1. Hold back. The heart rate zone readings should be the lowest of the four portions of the bike leg.
• Pacing is key to nutritional success early in the race. Keep your heart rate down. Set your heart rate monitor to beep at the bottom of your 3 zone. You should not hear the beep for the first 30 miles on the bike. If you do, you are going far too hard and chances of digestive problems are high.
• Drink water before starting any calories. Begin sipping right away out of T1 and continue for 20 minutes. Start liquid feedings after 20 minutes.

Bike Miles 31-60

• The goal of the second quarter is to maintain a steady effort at goal ironman-distance bike pace.
• Ride steadily in line with your race simulation workouts. Remember that only the fittest athletes, generally elites with very fast bike portions, will be able to tolerate sustained periods of 3 zone riding. You would be well advised to ride under the intensity of your toughest race simulation rides.

Bike Miles 61-90

• If you are feeling good then stay aero, relax and have something to eat/drink. You still have a long way to go. At this stage, you will start to move up through the field.
• You should have to pee during this portion. If not, you are not drinking enough.
• Regardless of the cause, you should slow down immediately when faced with stomach issues regardless of your time or pacing goals. The time that you "lose" will be more that made up with an improved run split. Pushing through stomach issues doesn't work.

Bike Miles 91-112

• Continue to eat although you may not feel like it.
• Effort should feel like zone 2-steady to moderately hard-regardless of what your heart rate monitor says.

Run

• Walk through T2 and relax at the beginning of the marathon. You have a long way to go and need to settle into a smooth cadence. To run well, the first 5K of your marathon needs to be the slowest section of your run.
• Gauge your effort based on how you feel, not heart rate or pace. Use these as secondary markers of intensity, if used at all.
• Divide the run into three parts. Part 1 has to do with finding a comfortable pace/effort. Part 2 is a time to run steadily and cautiously. Part 3 is the time to push your pacing limits if you feel like it.

Run Minutes 1-20

• Run very easily the first 20 minutes getting in as liquid calories - aim for at least 200 calories during this time based on your training and previous race experience.

Run 21 Minutes to Mile 18

• Resist the temptation to pick up the pace. Save it for the last 8 miles.
• Take in gel + water, or Sports Drink, or Coke at every aid station (do not take gels with Gatorade).
• When using gels, immediately take in at least 6oz water for each packet to avoid dehydration.
• Get in at least 200 Calories per hour - 200 Cal is 2 gels or 16oz of cola or sports drink.

Run Mile 18 to Finish

• If you've come to mile 18 feeling good and you can pick up the pace, you will gain a lot of time on your competition who went out too fast. Smart pacing and refueling prior to mile 18 will pay off now.
• Continue to take in sports drinks or gels with water (6oz minimum per packet of gel).

Immediate Post-Race

• Remove all heat stress as soon as possible.
• Continue moving around for 5-10 minutes after crossing the finish line.
• Begin drinking fluids, especially those with sodium, carbohydrate, and protein.
• Eat any foods that appeal to you but avoid fiber and spicy foods.
• Eat and drink as much as you feel like taking in.
• Do not drink water only as this may exacerbate hyponatremia.

Parting Thoughts
From Scott Molina, legendary triathlete: "When you feel good, eat." (Translation: When you feel good during the race don't hammer; rather, take advantage of this time to get more fuel onboard.)
Another thought from Ryan Bolton, winner of Ironman USA: "When your attitude about the race changes, take in some fuel." (Translation: Feeling sorry for yourself or angry at the wind (or whatever) is potentially a sign of low blood sugar. Eat.)

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http://www.triradar.com/training-advice/ironman-nutrition-pro-secrets/

Ironman Nutrition: Pro Secrets

Triathlon Plus | Nutrition | Triathlon Training | 15/08/2012 05:30am

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Experience is as important as science when it comes to Ironman race nutrition. Here, five race winners share their wisdom.

Getting race day nutrition right can make or break your race (Photo: in-boulder)

Ironman triathlons are often won and lost on nutrition. They’re not the shorter distance triathlons, where you can get away with being low on blood sugar or short of salts. No matter how fit you are or how hard you’ve trained, the rigours of an Ironman can leave you bereft of all energy, but you can avoid this by fuelling yourself correctly. There’s a lot of information available and most of it is based on scientific research. The only problem is that it’s hard to recreate an Ironman in a scientific lab. Aside from the sheer distance involved there are so many variables, such as the course, aid stations and weather, and that’s before you even factor in each individual’s performances, equipment, strengths and weaknesses. While it’s essential to listen to all the evidence-based advice out there, it’s also worth listening to those with real race experience too.
We have gathered expert opinion from five professional Ironman athletes who’ve won it. For all their race-winning performances, they’ve all had times when they’ve got their nutrition wrong and suffered as a result. These experiences have helped them find solutions and a better way to do things. In this feature they share their secrets, so that you can get it right first time.

CHRIS MCCORMACK
Double Ironman World Champion
www.chrismccormack.com
In his autobiography I’m Here to Win (published by Center Street) McCormack says: “[During an Ironman] your muscles are demanding blood to supply them with oxygen, and your body takes the blood from your digestive tract and shunts it to your quads, calves, and so on. This limits your ability to digest anything complex, which is why you see people throwing up. Simple carbs are the only choice in this situation, but most of the carbohydrate products are maltodextrin based. That’s a simple sugar, but it’s a complex simple sugar, if that makes sense. Remember, to pass across the blood barrier and be used by the cells, all carbohydrates must be broken down to glucose.
“Now, if you break down maltodextrin, instead of getting one glucose molecule you might get five. But the process takes longer, and meanwhile your muscles are screaming for energy. So what I do is take the maltodextrin when my heart rate is at its lowest, because my body can spend more energy breaking down and storing that energy to keep those glycogen stores up. But as my heart rate climbs and the race progresses, I simplify the sugar and get as close to glucose as possible. That’s Coke, as Thomas Hellriegel taught me [when he overtook me] one hot day in Kona.”

LUCY GOSSAGE
Ironman 70.3 winner and European long-distance duathlon champion
www.lucygossage.com
To avoid having a bad stomach I cut out fibre for two or three days before a race, which means no fruit and veg or wholemeal foods. Then I make a race day nutrition plan and stick to it. I’ve found writing down a plan makes it easier to get it right on the day. I usually aim for 250 calories per hour, with slightly more on the bike and slightly less on the run. In terms of fluid I alternate High 5 Energy Source with High 5 Zero tablets (electrolyte alone) and get additional calories from gels, a Mars bar and a Bounty bar (sounds silly but I look forward to them and they’re easy to digest). On the run I use gels and a single bottle of the highly caffeinated High 5 Energy Source Xtreme to give me a push in the last 10 miles. If it’s hot I always take a few salt tablets with me on the bike.

PHILIP GRAVESIronman UK winner
www.philipgraves.co.uk
The most important thing about Ironman nutrition is keeping it simple. To keep things easy, I take a PowerBar Gel every 20 minutes, and instead of taking 16 gels with me on the course, the night before I empty them all into a water bottle and top it off with water to make it easy to drink.
I have another bottle full of electrolyte drink on the bike and a front aero bottle filled with water, so when I get to an aid station I know to fill the front reservoir with water and replace the electrolyte drink with whatever they offer on the course. At Ironman races they usually have a halfway feed bag so I usually put a bottle of Powerbar Isomax in there with a flapjack, as some solid food to make a change from a gel every 20mins. During the run I grab what I can but I try to aim for at least one litre of drink per hour and three gels, again though it’s really hard to control this when you can’t easily carry them all.

EMMA-KATE LIDBURY
Multiple Ironman 70.3 winner
www.eklidbury.co.uk
I have a pre-race breakfast three hours before the start, which is normally porridge, coffee and two slices of white toast. On the way to the race and while setting up in transition I drink 500-750ml of High5 Energy Source and then have two energy gels before the swim start. On the bike I drink 1.25l of High5 Energy Source Xtreme (contains caffeine), and five High5 Isogels. I’ll also look to pick up at least three bottles of water, one from each aid station. If it’s a really hot race, I’ll take salt tablets too. I am always mindful of how I feel on the bike and if I sense my energy levels dropping I’m not afraid to take on more calories. Likewise, if it’s a hot or humid race, I’m not afraid to drink more than normal. I’d typically aim for 600-700ml an hour, but this could be increased to 1l to 1.2l an hour at a race like the Ironman 70.3 World Championships in Las Vegas. I take on fluid little and often rather than gulp down masses in one go.
JORDAN RAPP
Multiple Ironman winner and ITU long-distance world champion
www.blog.rappstar.com
There are three things you need to manage on race day – hydration, electrolytes, and calories. In my experience, the order of importance has been, surprisingly: electrolytes, calories and fluid. In racing, if I’m well fuelled with calories and take in some electrolytes, my performance is better, even if – post exercise – I’m a bit short of fluids. This assumes you are adequately hydrated at the outset. The recommended dose has been only 400-600mg of sodium per hour – in my experience, that’s about half what most people seem to find success with. I’ve recommended 1,000mg of sodium (not salt, but sodium chloride) per hour and 750-1l of fluid per hour, though the fluid number seems to vary much more with the atmospheric temperature than the electrolytes. I take in the same amount of electrolytes on a cold day, but less fluid, and on a hot day I’ll take in more fluid.
I also often use salt capsules before a race and the day before the race for sodium
loading – taking on extra electrolytes in advance of competition.




This article was originally published in Triathlon Plus magazine. Save time and money by having every issue delivered to your door or digital device by subscribing to the print edition or buying digitally through Zinio or Apple Newsstand.


Read more: Ironman Nutrition: Pro Secrets - Triathlon Plus | TriRadar.com http://www.triradar.com/training-advice/ironman-nutrition-pro-secrets/#ixzz2Vv39nzCi