Art Paterson 2017 IMLP Plan

Arthur Paterson

This will be my second IMLP. In 2016 I finished 13:35 with a late season running injury and 220 FTP. This season I'm injury free and 240 ftp so estimate time around 12hrs. Recognizing how hard the run becomes and a lot of variables throughout the day so we'll see! The "could" time is high 11's :-)

Thanks for having a look at this - would very much appreciate any/all feedback!

Wake 4am
1 cup oatmeal with 1 teaspoon peanut butter and banana ~450 calories

SWIM - 1:15 est time

15 mins before consume 1 peanut butter Hammer Gel – take with 8oz h2o

-        23g carbs

-        90 calories

-        50mg sodium

BIKE - 6:20 est time

240 ftp, 168 target avg power, 20pct increase on steeper hills

3.1hr est time for each loop (3:22 in 2016 with 221 FTP)

2328 target bike calories – realistically getting in 90pct?

Nutrition plan contains

-        765mg sodium per hour

-        400 calories per hour 1st loop (1254 total)

-        367 calories per hour 2nd loop (1164 total)

Prepare 2 IM bottles which each contain 984 calories and 1630mg sodium – need to drink h2o to help concentrate absorption. One IM bottle contains:

6 scoops CarboPro

o   100 calories per scoop

     §  600 total calories

4 scoops EFS Grape

o   96 calories per scoop

    §  384 total calories

o   24g carbs per scoop

    §  96g total

o   contains 1200mg sodium (EFS 300mg sodium per scoop)

2 Saltstick capsules

o   430mg sodium total (215mg each)

 

Additional sodium supplementation:

1 Saltstick capsule per hour

o   215mg sodium each

o   Adds 645mg per loop

 

Take 3 Hammer Gels on 1st loop on the hour – take with 8oz h2o

-        23g carbs

-        90 calories

-        50mg sodium

 

Extra gel will be 1254 for 1st loop - if feel good and heart rate low, take in more calories from up to two 1/3 bananas

Take 2 Hammer Gels on 2nd loop on the 1.5 hour with 8oz h2o (2nd loop gels have caffeine)         

-        23g carbs

-        90 calories

-        50mg sodium

-        50mg caffeine

 

RUN – 4:25 est time

~815mg Na per hour weather dependent

Sweat rate was 54oz per hr in 86 degree heat - aim for 90% fluid replacement?

1 5oz EFS flask for 2.15 hrs

-        400 calories

-        400mg sodium

-        1500mg electrolytes

-        100 grams of carbs

-        Add 2 saltsticks to each flask for 430mg additional

-        Total 383mg sodium per hour

Saltstick every 30 minutes weather dependent (bring 10 on run)

-        215mg sodium each

-        If hot/humid need to increase

1 cup IM Perform per hour

-        ~35 calories

tim cronk

Art breakfast seems a little light specially compared to your hourly racing intake... Looks like you have it all worked out and hopefully practiced it on your RR's.  Also hope you put as much thought into the actual execution of your day?  If you haven't make sure to read ALL other race plans ...  Look forward to meeting!

Arthur Paterson

Thanks @tim cronk I look forward to meeting you as well and appreciate the feedback! Yes breakfast does seem a bit light and thinking of adding in some sugar free apple sauce and/or other easy to digest carbs.

As you suggested I'm reading through some of the other race plans and noticing how detailed they are with regards to race execution while I've seemed to focus almost entirely on nutrition. Great feedback, thanks again Tim