A friend of mine had had some nutritional issues while racing this year, and asked me what I do for half ironman distance events.
While answering his question, i figured it would be appropriate to proved that same info for anyone else who may need some advice and guidance for their next race.
I'm going to keep this to details: wake up 4:30am, eat 200 calories of oatmeal and 150-200 calories of peanut butter (natural) plus some coffee by 4:45am. That’s the last solid food of the day until after the race. Shower, wake up, get ready, and head to race, sipping water. 5:45-6:00am drink a UCAN Generation protein drink (16 oz, 180 calories). I slip into my XTERRA VENDETTA wetsuit around 6:40am and at 6:45am I take 2 electrolyte capsules and a gel plus water. Race starts at 7am. Once on the Bike I drink a 200 calorie electrolyte drink with 2-3 dissolved capsules of electrolytes, within the first aide station. I pick up a water bottle and finish that within the first 28 miles. I save my second 200 calorie electrolyte drink with 2-3 capsules for the second half of the bike and I pick up another water bottle along the way. I shoot for 48 oz of fluid an hour (per recommendation from my TRIDOT.com coach). In addition to the 2 sport drinks, I have a gel at miles 11, 22, 33, 44, and 55 with water. That is 900 calories in just over 2-2:30 depending on the difficulty of the bike course. Once on the run, it’s another 2 electrolytes immediately. Then I drink cola and sports drink at alternating aide stations. Depending on my bladder and overall feeling of heat and dehydration I mix in water "as needed", which I usually need more than I take in. Ice is always nice down my CHAMPS-SYS, TRI 4 HIM jersey to cool down and sponges are great for a quick relief squeezed over the head. I don't like wet shoes though so I don't go over board with external cooling methods. I take another gel and another 1-2 electrolytes half way through the run. So far this has worked well me, and most of the GI issues I encounter are generally do to too much fiber the day before in the form of greens. So, I generally stay away from the spinach and broccoli and anything else new. For a pre race meal I like pancakes and eggs for dinner the night before. I hope this helps and feel free to email me with any questions you might have.
While answering his question, i figured it would be appropriate to proved that same info for anyone else who may need some advice and guidance for their next race.
I'm going to keep this to details: wake up 4:30am, eat 200 calories of oatmeal and 150-200 calories of peanut butter (natural) plus some coffee by 4:45am. That’s the last solid food of the day until after the race. Shower, wake up, get ready, and head to race, sipping water. 5:45-6:00am drink a UCAN Generation protein drink (16 oz, 180 calories). I slip into my XTERRA VENDETTA wetsuit around 6:40am and at 6:45am I take 2 electrolyte capsules and a gel plus water. Race starts at 7am. Once on the Bike I drink a 200 calorie electrolyte drink with 2-3 dissolved capsules of electrolytes, within the first aide station. I pick up a water bottle and finish that within the first 28 miles. I save my second 200 calorie electrolyte drink with 2-3 capsules for the second half of the bike and I pick up another water bottle along the way. I shoot for 48 oz of fluid an hour (per recommendation from my TRIDOT.com coach). In addition to the 2 sport drinks, I have a gel at miles 11, 22, 33, 44, and 55 with water. That is 900 calories in just over 2-2:30 depending on the difficulty of the bike course. Once on the run, it’s another 2 electrolytes immediately. Then I drink cola and sports drink at alternating aide stations. Depending on my bladder and overall feeling of heat and dehydration I mix in water "as needed", which I usually need more than I take in. Ice is always nice down my CHAMPS-SYS, TRI 4 HIM jersey to cool down and sponges are great for a quick relief squeezed over the head. I don't like wet shoes though so I don't go over board with external cooling methods. I take another gel and another 1-2 electrolytes half way through the run. So far this has worked well me, and most of the GI issues I encounter are generally do to too much fiber the day before in the form of greens. So, I generally stay away from the spinach and broccoli and anything else new. For a pre race meal I like pancakes and eggs for dinner the night before. I hope this helps and feel free to email me with any questions you might have.
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