IMNY nutrition plan and extra potassium
I'm working on my race nutrition plan for IMNY and a couple of the components are much higher in potassium. The majority of sports drinks are heavy on sodium, which I realize is an important electrolyte, but is there a specific reason they are so low in potassium? Is there a concern about maintaining a particular ratio of the two? I did a sweat rate test last week during a 1hr tempo run in mid-90s afternoon heat and high humidity - very well could be similar to race conditions on the run although with a lower intensity. I lost 5.8lbs which works out to be about 86oz of fluid. I'll try to get another test on the bike next week during my interval session.
I'm planning to use a combination of Ironman Perform from the course, Perpetuem, Cliff Shot Bloks, and Pocket Fuel. I've been experimenting with using coconut water to mix my Perpetuem and like it. Both the Pocket Fuel and coconut water are high in potassium. The Perform, Perpetuem, and Shot Blocks have a more typical ratio but Perform has a ton of sodium.
Perpetuem (2 scoops) - 220mg sodium, 120mg potassium
Coconut water (11oz) - 40mg sodium, 680mg potassium
Shot Blocks (3) - 70mg sodium, 20mg potassium
Perform (20oz) - 475mg sodium, 25mg potassium
Pocket Fuel (3oz) - 100mg sodium, 500mg potassium
I'll take the Pocket Fuel just prior to the swim start. It is high fat and will give a slow burn. I typically eat peanut butter before my long workouts and have used Pocket Fuel or almond butter along the way so it's not an issue. My fuel on the bike will be a concentrated Perpetuem bottle - one full bottle for each 1/2 of the ride and then I'll supplement with 6-8 bottles of Perform, 12 Shot Blocks w/ caffeine on the second half of the bike. Here's where I'm at over the course of an estimated 5-5:20 bike, not including additional water from the course.
2X Perpetuem bottles - 960cal, 740mg sodium, 1720mg potassium
6 bottles Perform - 1050cal, 2850mg sodium, 150mg potassium
12 Shot Blocks - 400cal, 280mg sodium, 80mg potassium
TOTAL - 2410cal (~450/hr), 3870mg sodium, 1950mg potassium
That's not significantly different than I've done in the past without issues. The electrolyte ratio ends up being about 2 to 1 - higher in potassium than most traditional sports drinks and gels. Including the Pocket Fuel before the swim I'm looking at 2850cal, 3970mg sodium, 2450mg potassium. That shifts the potassium ratio a bit but maintains roughly 450cal/hr assuming 1:10 for swim + T1.
I tend to go more free form on the run - walking every aid station and taking in plenty of fluids. I prefer to keep the calories liquid with a few gels. I don't really plan aside from making sure I don't pass up any aid stations without getting some calories and/or fluids. If I fueled sufficiently on the bike I shouldn't have a problem with calories on the run.