IMLOU RACE WEEK (Nutrition)

Swim, Bike, Run is the easy part...the 4th discipline is the one that can wreck your whole day...NUTRITION!

Think about it, I have to eat breakfast, lunch, and dinner DURING the race.  I have to replace every calorie burned in real time to sustain myself throughout the potential 17 hour race day!  No easy task....why is it so hard you ask?  Well, when was the last time you tried to eating bacon and eggs while swimming?  Ever tried cutting your steak while running?  (I'm not responsible for your injury, when you try running with steak knives just to prove me wrong)

So I've spent hours upon hours practicing during my training with what I can put into my body (and keep it down) successfully, and with the help of my coach and the scientific research of many young brilliant minds (probably graduates of MIT or Harvard), I have discovered that the key to my success on race day will be consuming calories on the bike via
PAYDAY CANDY BARS!



I wonder if they are accepting sponsorship applications now?


As you know, I'm a little bit OCD with this stuff (yes, I can admit it), and it should come as no surprise that I have put together a flow chart of every 15 minutes for the ENTIRE DAY!  No clue if this is really how my day will play out, but at least I have a plan!  (Now how do I fit this neatly on a 3X5 card?)

 

	Transition	5:00	Banana	G
		5:15	PB
		5:30
		5:45
		6:00			Cap, Goggles, Tri Bottoms, Timing Chips
		6:15
		6:30	Chomp
		6:45
	Swim	7:00			GO!!
	Swim	7:15
	Swim	7:30
	Swim	7:45
	Swim	8:00
	Swim	8:15
	Swim	8:30
	T1	8:45	Gel		Jersey, Socks, Shoes, Helmet, Sunglasses, Cloth, Tracker, Race Belt
4.2	Bike	9:00		G	JRA	(JUST RIDE ALONG)
8.4	Bike	9:15		W	JRA	AID
12.6	Bike	9:30	PD Gel	G	JRA	DRINK
16.8	Bike	9:45		W	JRA
21	Bike	10:00	PD	G	JRA	AID
25.2	Bike	10:15	Gel	W	JRA	DRINK
29.4	Bike	10:30	PD	G
33.6	Bike	10:45		W		AID
37.8	Bike	11:00	PD Gel	G		DRINK
42	Bike	11:15		W
46.2	Bike	11:30	PD	G		AID
50.4	Bike	11:45	Gel	W		DRINK
54.6	Bike	12:00	PD	G
58.8	Bike	12:15		W	Salt	AID
63	Bike	12:30	Gel	G	SPECIAL NEEDS BAG:  Uncrustable, Peanut M&Ms 3 PD, 4 Gel, Ibruprofen, Tube, CO2
67.2	Bike	12:45		W		AID
71.4	Bike	13:00	PD	G		DRINK
75.6	Bike	13:15	Gel	W	Salt
79.8	Bike	13:30	PD	G		AID
84	Bike	13:45		W	CADENCE	DRINK
88.2	Bike	14:00	PD Gel	G	CADENCE
92.4	Bike	14:15		W	Salt	AID
96.6	Bike	14:30	PD	G	CADENCE	DRINK
100.8	Bike	14:45	Gel	W	CADENCE
105	Bike	15:00	PD	G		AID
109.2	Bike	15:15		W	Salt	DRINK
	T2	15:30	Gel		Ibuprofen, Socks, Shoes, Visor, Tri Top, Body Glide, Cloth
1	Run	15:45		W
2	Run	16:00		G		EASY
3	Run	16:15		W	Salt
4	Run	16:30	Gel	G		PACE
5	Run	16:45		W
6	Run	17:00		G		FOCUS
7	Run	17:15	Gel	W	Salt
8	Run	17:30		G		MAINTAIN
9	Run	17:45		W
10	Run	18:00	Gel	G		LEGS
11	Run	18:15		W	Salt
12	Run	18:30		G		MENTAL
13	Run	18:45	Gel	W	Snack
14	Run	19:00		C/G		SPECIAL NEEDS BAG:  Vaseline, Motivation (notes, pictures)
15	Run	19:15		W	Salt	Broth
16	Run	19:30	Gel	C/G		WHY?
17	Run	19:45		W	Snack
18	Run	20:00		C/G		WHY NOT?
19	Run	20:15	Gel	W	Salt	Broth
20	Run	20:30		C/G		GUT CHECK TIME!
21	Run	20:45		W	Snack
22	Run	21:00	Gel	C/G		HOW BAD DO YOU WANT IT?
23	Run	21:15		W	Salt	Broth
24	Run	21:30		C/G		ALL DAY
25	Run	21:45	Gel	W	Snack
26	Run	22:00		W		FINISH STRONG
	Run	22:15
	CHOCOLATE MILK TIME!!!					CELEBRATE LIKE AN IRONMAN!!