Pre Race Nutrition - timing the big meal

davelusignan

This year I did IMLP and followed the applesauce plan for my pre race nutrition.  I consumed everything in the prescribed window and race execution was amazing.  One thing though... I had to hit the porta john before leaving T2 and that cost me 4 minutes... I had a decent helping of pasta and sauce around 6-7pm the night before and had the big pre race meal on schedulein the morning.  I want to know if I should be consuming less the night before or perhaps more? and whether I might consider earlier consumption of nutrition on race day... I'm trying to have another great day this year, but would be very grateful to have that 4 minutes back.  Any thoughts on this?

 

My assumption is the timing of eating is already set for maximal performance so I am trying to figure out why that T2 stop happened.

 

(And don't get me wrong, I have had VERY bad experiences with nutrition prior to EN, so I am fully aware that I have nothing to complain about in the above outcome... this is just one more opportunity for time... trying to get to Kona this year)

kimmydct

I'm working off memory here but I believe dinner the night before should be earlier and lighter. Think of the day before eating as a mini food taper. Big bfast, normal more carbie lunch and lighter than usual dinner.

U said u followed the applesauce plan, so I'm assuming that included the early timing as well? Again, working off memory but i think it is 2 or 3 am.

nigelfranklyn

David did you listen to the core diet webinar? What did you have to eat during the day before? I did a race fueling plan and I believe there were thing I should have avoided the day before.

new2703

You didn't eat three pounds of applesauce in the am? Did you? There was this one guy who did it before running marine corps marathon

cgres123

6:00 PM
Grilled Chicken Breast
Small Bowl (1 cup) of Pasta
8:00
Protein Shake (1 scoop)
This is your pre race pasta dish @ 1800 hrs, so what is your idea of a decent amount ? 1 cup my friend I call not decent and that may have come back to haunt you..

davelusignan

David M - I had maybe 3 cups of pasta and no chicken. did the shake before bed around 8... and yes, 4 cups of applesauce early (forgetting the prescribed time), along with a scoop of protein, banana and sports drink (all prescribed)

cgres123

D, That's 2 cups more pasta than what was prescribe to me through Core Diet. I'm about 175 - 180 race day IM weight and did fine in my race with Core Diet. Wonder why they had you consume so much more unless your heavier / bigger than me.

Since you are new here and following the EN plan and have a Core Diet plan, you will be doing at least two race rehearsals. That will give you an opportunity to fine tune that diet mishap before the race. I guess I'm taking it for granted you are doing the Core Diet which preps you 2 days in advance for an IM ?

harrast

I'm pretty good about eating early and eating light the night before a race. I do the apple sauce in the morning before the race--3 cups (not 3 Lbs. like a legendary EN guy). As others say, maybe a lighter dinner earlier in the day--I try to FINISH my pre-race dinner no later than 6pm. Within a couple of hours of my morning apple sauce meal, I am all cleaned out--better than an enema. But digestion can be tough to predict. I would be curious to hear what happens if you eat earlier and a little lighter.

dkennedy

I followed the prescribed plan from Coach P. big breakfast, either buy or cook up two meals for lunch, eat half then the other half around 5:30/6pm. Woke up around 2 am and drank a Naked Juice smoothie for some extra calories. Ate the three applesauces and one and a half scoops of whey protein around 4am. Only drank perform and water prior to the swim start. My race weight was 160 lbs, luckily I had no issues during the race in LP last year.

Brian Quarton [OLD]

Sounds like either you didn't get cleaned out. In that case I would eat both meals an hour or so earlier. Or the other possibility is that your planned calorie intake exceeded your absorption rate on the bike? Sounds like you nearly nailed it, so just a tweak will do.