Thursday, September 08, 2011
Thinking through my nutrition plan out loud!
As most who are probably doing the race, I continue to keep an eye on the weather. Today it says a low of 64 and a high of 74, with a 8mph south wind, and 40% chance of scattered t-storms. Temps and wind look favorable so let's hope those two factors hold true and I would prefer to eliminate any chance of storms please!
Regardless, it looks like temps will be favorable to again (like last year) just stay in my Trakkers / REV3 kit for the entire race. I find it much easier to not have to bother changing! I had been a bit concerned when the lows looked a little lower but I should be good. Of course I will pack some warmer clothes for special needs, just in case!
As usual, I am also making my grocery list in addition to my packing list. Our room at breakers has a coffee maker but I am guessing it is one of those single serving types so I am bringing my coffee maker and my toaster! I really liked knowing last year that my breakfast would be what I wanted.
Every race I sit down and make sure I am clear on the plan so I figured it would be good to jot it down for quick reference for myself and in case anyone was interested.
So the plan is-
Breakfast (as early as I can wake up, ideally 4 am but likely 5) (500 calories): 1 bagel with PB (250 cal), 2 hard boiled egg (150 cal), 1 banana (100 cal), water and coffee.
Between breakfast and race: Sip on bottle of First Endurance EFS mixed with FE PreRace (200 cal)
Bike: Will have water up front in aerobottle and start with two bottle of FE EFS bottles in cages with 2 scoops product in each bottle in cages and one liquid shot flask. At bike special needs, 2 more efs bottles, 1 liquid shot flask and one snickers bar!!!
Goal on bike is ~300 calories per hour. Planning on under 6 hours so planning on 1800 calories.
-4 bottles of FE EFS (@200 cal each), 800 cal total
-2 FE liquid shot flasks (@400 cal each). 800 cal total
-1 snickers at half way, 200 cal total
Plan is to settle on bike for first 10 minutes. Starting at 10 minutes, every 10 minutes alternate 1 sip (2-3 oz) of EFS Drink / 2oz liquid shot followed by water.
Run: Will run with handheld (I think as it worked great last year to drink when I wanted). Goal is 150-200 cal per hour. Goal is under 4 hours so I total need of 800 calories. So plan is easy. Water and 2-400 calories liquid shot flasks. Carry one and then pickup one at half way. Take in coke on course if desired.
This is pretty much to a tee what I did that last year and it worked well then so I would assume it should work again this year!