So my first half iron distance race is coming up. I feel very greateful because with a recent product discovery, I was able to figure out my nutrition plan unintentionally.
The HIM race is a bit different than shorter (Sprint, Olympic) races in the fact that it is very important to keep your body well-fed throughout the race in order to have enough energy to do the run.
As I have been building up my distances with swimming biking and running, it has been equally important for me to fuel myself during my workouts so that I don't lose weight. This has required me to be working on my fuel plan while working on my fitness plan.
So this is what my fuel plan will look like for the HIM.
Recipe:
-4 baggies (each with 1 serving) of Rocktane Endurance Drink. (240 calories/59g carbs each)
-2 Water bottles
-8 Gu Rocktane gels (100 calories/25g carbs each)
-1 Gu Chomp (180 calories/46g carbs each)
-1 baggie of Post Workout Recovery powder
-1 Post workout waterbottle with water
Set-up:
15 minutes Prior to race:
The HIM race is a bit different than shorter (Sprint, Olympic) races in the fact that it is very important to keep your body well-fed throughout the race in order to have enough energy to do the run.
As I have been building up my distances with swimming biking and running, it has been equally important for me to fuel myself during my workouts so that I don't lose weight. This has required me to be working on my fuel plan while working on my fitness plan.
So this is what my fuel plan will look like for the HIM.
Recipe:
-4 baggies (each with 1 serving) of Rocktane Endurance Drink. (240 calories/59g carbs each)
-2 Water bottles
-8 Gu Rocktane gels (100 calories/25g carbs each)
-1 Gu Chomp (180 calories/46g carbs each)
-1 baggie of Post Workout Recovery powder
-1 Post workout waterbottle with water
Set-up:
- Fill up 2 bike waterbottles with 2 baggies of Rocktane drink. Mount on bike
- Place other 2 Rocktane drink baggies in helmet with sunglasses.
- Place Chomps in helmet with sunglasses.
- Tape 4 Gu rocktane gels to top-bar of bike so the tops will tear off.
- Place 3 Gu gels next to running shoes and race belt.
- Leave Post-Workout waterbottle with water in bag.
15 minutes Prior to race:
- Consume Gel.
- Keep Calm. The Earth is still rotating.
T1:
- Put on socks and shoes
- Put Chomps and baggies in back pocket.
- put on sunglasses and helmet
- Go.
During Ride:
- Consume gel once heart rate gets down to 125. (100 cal/25g carbs)
- Drink Gu Rocktane during ride. Aim to complete a water bottle every 14 miles. This will give me 28 miles before refuel, approximately 1.5 hours (480 Cal/118g carbs)
- Consume gel every 14 miles. (100 cal/25g carbs)
- At 28 miles consolidate water bottles. Put Rocktane baggies in waterbottle. Throw away baggies. (480 cal/118g carbs for next 1.5 hours)
- At 42 miles, determine if I need something solid in my stomach. Consume 1 serving of chomps if so. (90 calories/23g of carbs)
- At 50 miles, determine if I need something solid in my stomach. Consume 1 serving of chomps if so. (90 calories/23g of carbs)
T2:
- Put on running shoes.
- Grab race belt
- Grab gels
- Leave T2.
- Put gels in back pocket
- Put on race belt
During Run:
- At Aid stations, alternate between water and electrolytes.
- Consume Gels at 4 miles and 8 miles.
- If something is needed, consume 3rd gel at 11 miles.
Post Race:
- Stretch
- Mix Post-Workout Recovery in waterbottle and drink.
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