Nutrition during OLY

I have only done 1 Oly but this is what I did: 

Breakfast consisted of Banana, Protein shake, electrolite capsules

Powerbar right before the race (and water)

Aerobottle of gatorade (and some water) on the bike and a gel at the 1/2 way point

I had an extra water bottle and gel but didn't need them at all (and won't carry them next time).  The better your nutrition leading up to the race the less you will need at the race.

Michael

See this article.

Here is what I've done with success:

• Breakfast 2-3 hours prior to wave send off (Rice crispies w/skim milk, banana, bagel w/ peanut butter, sports drink).
• Sip sports drink (carbs/electrolytes) en-route then stop drinking and eating 1hr before wave send-off
• 1 Gu w/water prior 10 minutes before swim
• 22oz bottle on the bike (~290cal Infinit)
• Water at every run aid station and 1 gel at about 2-3 miles, before the aid station so you can wash it down WITH WATER.

Gatorade or any other HFCS-containing drink jacks up my gut when I'm pushing beyond Z2.  So during a race I use predominately complex carbs, electrolytes and water.

I'm also about a 2:30ish oly finisher...

Edit - What I can tolerate on Z2 rides is vastly different to a race.  I've had a Chipotle burrito then gone on a 2.5 hr ride followed by a 30 minute run (Z2 type stuff).  You should practice what your system can tolerate at race pace.  In Z4 on the run, there's no way my digestive system can handle Barbacoa Beef and Pintos.  However, water and Gu are tolerable at 165bpms!

Pinehurst is a hilly run.  Heck, it's a hilly bike.  It will be my 2nd Olympic (1st one was Over the Mountain last June), as I, too, am signed up for it this year.

Here's my nutrition plan:

• Peanut-butter/banana/honey sandwich on wheat 3 hours prior to race time
• Sip on a 16 oz. bottle of GU2O between then and race time (100 cal)
• One Gu 15 minutes prior to swim start (100 cal)
• One Gu 45 minutes later (roughly 10 minutes into the bike) (100 cal)
• Carrying 2 bottles on the bike (aerobottle and one other); aerobottle with water, bottle w/GU2O (100 cal)
• One Gu 45 minutes after that (just prior to bike finish) (100 cal)
• Carrying GU2O in Fuel Belt hand bottle during the run (100 cal)
• One Gu 45 minutes after that (about mile 3 on the run); may substitute Roctane  (100 cal)

Total caloric intake (from just prior to race until end): 700 for a 2.5-2.75 hour event.  This is in line with the typical recommendations (below taken from a popular triathlon nutrition fueling company's website):

I will adjust Gu and GU2O intake accordingly based on heat and exertion, likely pushing the intake back, and not taking the last one on the run.  Ideally, I'd like to not have to take one on the run, and just hit it at T2.

I'm actually practicing this plan this afternoon, so I'll let you know how it goes...

Good luck at Pinehurst-see you there!

That is surprising. I usually race with two bottles for an Oly - one gatorade, one water; but neither are even close to full...

I've written my thoughts about short course nutrition here.

This is my basic plan for an OD:

Breakfast - approx 250Cal (Ensure/Boost) - this is about half my normal caloric intake for breakfast
Pre-race - gel 10-15' prior to start and flat energy drink (approx 150Cal)
Bike - one gel at 20k mark
Run - maybe one gel early (1st 3km) - this depends on how I feel but usually I skip it

Beyond that, I have an aerobottle full of water that I will drink 3/4 to all of depending on the temperature.  Nutrition is individual and you will need to experiement a little to find what works for you but in general, athletes are eating too much during sprint and OD races.

Shane