Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 30)

My race day nutrition for a HIM/Ironman is pretty much the same.

I tend to eat an extremely high fiber diet.  My body has adjusted over the years and has no problems what so ever race days from the fiber.

Breakfast: Large oatmeal with raisins, cranberries, walnuts and flax seed.  A banana, 16oz coffee, hydration, hydration, hydration and maybe a power bar if hungry.

Pre-race:  Hydration by water and sports drink and a gu pack 10min before race start.

Swim exit:  another gu pack that I carried on the swim.

Bike:  300-350cals per hour. 1 water bottle 16 oz downed as fast as can, usually within the first 5 miles.  I use a combination of liquid and food (Perpetuem, gel blocks, gu, bananas and Fig Newtons).  I will also eat off the course.  Hydration, hydration, hydration, sports drinks or any electrolytes.  My goal is to stay on top of hydration and nutrition even through the most painful parts of the bike.  Starting the run under hydrated is not good for me.

Run:  I will usually start the run by carrying a 16 ounce bottle of sports drink diluted with sip tip on it.  Main nutrition is gu, gel blocks and bananas.  I drink at every water point.
Marathons tend to be a lot different for I will go for some food, broth and coke at the end.  NO cookies.  

Staying focused enough to staying hydrated is my goal.  I pretty much can eat or drink anything so far and James will share food.

bryancd - 2012-01-20 9:39 AM Hey James! Great to see him back.

Thanks Bryan!  It’s good to be at it again. 

Nutrition is something I am still trying to dial in and it is a constant trial and error for me. Last year was the first time I did not hit the PP during the run. I used Infinit & Gu. 

I used the down the tube Speedfil system Currently on sale

This tank holds close to 40 oz . The only thing I would do to change this would be to order the insulated tank. Louisville was brutally hot two years ago and the water/Perform in the tank was nasty.  I like the idea of not reaching back and pulling bottles and having it on the front only.

I might go with this one on the bottom tube and aero bottle for water in front. 

As far as nutrition- this is what the custom bag I order from Infinit shows:

Ingredients

Percent Daily Values are based on a 2,000 calorie diet 

Osmolarity - 297.89     Calories - 324     Sodium - 539.05

One thing for sure I did different than the previous IM was that 2 days before the race- I CUT ALL FIBER consumption- kept eating the same stuff as always but three days prior to race I started increasing my carbs.. again no fiber. 

race morning -

nat peanut butter / sugar free jelly/ plain bagel (2) , two bottles of Ensure vanilla (300 cal ea), and water. In the swim line - power bar, gel, and a monster drink! (yeah! big mistake) not doing that again.  In the bike I had three (2hr mix ea.) bottles. Added water to mix when needed as to not carry any more weight). Infinit every 15min - water every ten to 15. Added gels second half every 1/2 hour. The previous year I was hungry by the time I hit mile 80. So I decided to add something with substance and used vanilla Power Bar - cut them in three pieces. I also used endurolytes.

Ended up feeling a little bloated so I backed off the Infinit and kept with water & gel only. By the time I hit the run- I was fine.- for run I had the Infinit in the fuel belt and used only 2 of the 4 and what the course had to offer which was mainly coke/water/ice/ and chix broth on second half. I also used endurolytes for both the bike and run.

Even though I was taking the endurolytes and what I thought was plenty of water and nutrients/electros/ and salt.. I was still getting the cramps on the legs... something I was "out" of this year  

I saw the sale on this.  What do you mean by insulated?  The grey Infinit cover?  that's optional to use, isn't it, or is it integrated into the system?

Congratulations! 

Many more year of happy training and race to come……

Thanks, that's what I thought.  The sale includes the cover

Welome James!

Thanks, James. Welcome to the group!

For those of you who have done a 1/2 & a Full in the same year.

Between the 1/2 & the full ironman, I have a window of 22 weeks. 

Do you use a 1/2 program schedule leading up to the 1/2 and then switch to a full program for the other 22 weeks? 

thomas

Thanks guys for the welcome!

good morning team!  up after our cat and dog would not have us sleep any longer.  The plan training wise is a 70minute trainer time. maybe a swim but i think i will do stuff around the house instead.