Joe Schmitt Half Iron Race Rehersal Nutrition Plan
Swim – ETA is 35 minutes. Get out fast for the first 4-500 yards! Find someone to draft off of and settle it. Site every 10 strokes. Crank it last 4-500 yards.
Bike – ETA is 2:30 -2:40. FTP is 237. Bike 30 minutes at 177 (top end of zone 2). Raise bike power to 200 after.
BIKE FLUIDS – 2 20 oz bottles of perform an hour = 40 ounces per hour. Drink 3 ounce sips every 5 minutes from my speedfil straw. 40 ounces / 5 minutes = 3.3 ounces.
BIKE NUTRITION – 1 GU Roctane every hour
BIKE SODIUM – 3 saltstick pills per hour
Run – ETA is 1:40. 8:10 for 3 miles, 7:40 for miles 4 – 10, 7:22/best effort miles 11 – 13.
RUN FLUIDS – Total 4 oz of Gatorade per aid station (one every 2 miles) = 100 calories. Total run calorie needs = 1300
RUN SODIUM - 4 saltsticks per hour.
Comments
1. Too many calories...5-6 bottles of perform plus 3 Gu Roctane is a lot for a half-iron bike IMO. And 1300 calories on the run is huge. Frankly I would go with very few calories on the run since your ability to process them running at MP (which should be your half-iron run pace target) is limited.
2. I would settle into your half-iron watts a bit sooner. Not sure you need to go easy for a full half an hour. I have my Garmin auto-lap set for 5 miles in a half-iron and use the first lap for getting my sh*t together and settling in. By the time the first lap triggers (12-13 mins) I should be dialed into my goal watts, period.
I agree with Matt... I am not sure you can process that many calories during the run. It could be difficult. Have you been testing this? Also how big are you? Height/Weight? What matt and I consider too many calories can be right for you.
Personally, i have issues drinking that much perform on the bike. I can get a bottle down an hour, more than that, i get super sloshy. Have you been doing this on training rides and runs?
If you're well-fueled on the bike, you can skimp on calories in an HIM run. As Matt notes, you're running too hard to absorb even simple sugar easily. Pay more attention to getting enough fluid via H20 than worrying about cramming Perform down your throat. You can always take a few sips now and then, but 200 calories total during that 1:40 run should be plenty.