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IM nutrition help

Ed EovinoEd Eovino
in General Training Discussions

Hello All… I’m a new teammate and this is my first post. I’m still trying to learn my way around here, so if this belongs somewhere else let me know.

I’m 44 and this is my 3rd season of triathlon. I’m 5’10 180 LBS. I’ve done a few Olympics, 3 HIM (Branson ’12 6:11, Kansas ’13 5:45, Kansas ’14 5:26) and I did AZ (last November 11:58).

 I had a great time doing AZ and was able to meet my pre-race time goal, but my nutrition plan was off. I know it cost me a bunch of time and discomfort as the race moved on. I had a good swim, a solid, conservative bike, and a great half marathon. The second half of the marathon ended up being a bit tougher.

 I have signed up for IMTX ‘15 and want to start crafting a nutrition plan that will help me improve. I have two more races this year to practice with: an Olympic in August and Princeton HIM in September.

 IMAZ

 Swim: 1:20

 I woke at about 2 am and ate my normal pre race meal. Two pieces of sprouted grain bread topped with peanut butter, honey, and banana. I drank Gatorade in transition and just before the swim, I had an Espresso GU and some water. I was well hydrated and peed twice during the swim.

 I’ve had a cramping problem in past races during the run. Always in my left leg…quad and hamstring. It took a while to figure it out, but taking a bunch of Salt Stick tabs seems to have solved that.

 Bike: 6:00

 I drank water whenever thirsty.

 I made a concentrated bottle consisting of 3 EFS liquid shots mixed with some water to sip on throughout the bike. (1200 cal.). I sipped on this bottle every half hour.

 I had two bottles of EFS electrolyte drink made with two scoops of powder in each. I sipped on these every 20 minutes. (400 cal.)

 At the hour marks, I alternated between a bar or a GU. In total I had 3 Mojo bars and two GU’s.

 On course I added a ½ a banana, ½ bottle of Preform (how do you guys drink this stuff??????) and a Twix bar at special needs (the highlight of the day).

 I also took a Salt tab every half hour for a total of 10.

 I know I ate way too many calories here and I was way over hydrated. The total calorie count was 2800 or 470/hour. I lost a lot of time at Porta Johns … I haven’t quite figured out the pee on the go yet… 5 stops on the bike alone!

 Run: 4:30

 The first half of the run was great. I carried a bottle of EFS electrolyte drink. After that was through I filled it with water at aid stations when empty. I walked every aid station and took in water…Coke… perform. I had two GU and a bottle of EFS liquid shot throughout the marathon. I also had 6 Salt tabs.

 As I’m sure you can imagine… this was way too much! Starting at mile 13 I had to start racing bathroom to bathroom. Aside from aid stations and BR breaks I was able to run the whole race until 3 miles to go. I broke down a bit and was forced to walk some.

 I know you guys have a lot of experience… please help!

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