My First IM Boulder race plan - nutrition mainly since the rest should fall into place
Background: five 70.3s. All done based on RPE. 146 lbs, 6’00”
Goal: Enjoy every moment. Respect the race. Execution based on smart pacing and nutrition.
Nutrition targets based on EN calculations:
Need (146*0.625*4) 365 calories per hour on the bike.
Need (146*0.4*4) 233 calories per hour on the run.
Sweat test 1.5 bottles. If hot then go to 2 bottles.
Race day:
3:45am breakfast: bagel with peanut butter, banana, coffee, sip on 24 oz GE [600 calories]
"Let's dance!"
1hr before swim eat ½ powerbar, ½ banana. Keep sipping on GE.
10 mins before swim gel without caffeine with 10oz of water.
Swim:
Do I really have to swim? Stay smooth and use this as your warm up for the next 138.2 miles.
T1: 16oz of GE plus 1 gel without caffeine.
Bike:
Setup the run.
First hour keep HR in the lower range ~125. Start cross checking with power in the second hour. Let watts grow to 142 (IF .69) – 144 (IF .70). HR cap ~ 136. This is my “should” all the way. No sightseeing. Let them have the hills - every.single.one.
First 3 hours: 1 and ½ GE bottle per hour, ½ powerbar (if hot then switch to 2 GE bottles and no bar). If feeling good then do eat the powerbar, but after burping dial it back.
Last 3 hours: 1 and ½ GE bottle per hour, 1 gel without caffeine or 4 GU blocks (if hot then switch to 2 GE bottles and no gel or blocks) every hour. 1 salt stick with caffeine at hour 4, 5, 6 on the bike [Total caffeine on the bike 90mg]
T2: Just smile. You only have a marathon to run.
Run:
Be patient for the first 3 hours. It’s going to be hot so RPE may win the day.
Hour 1: Mile 1 - 6 (gradual uphill grade) – 4oz GE at each aid station, ½ gel without caffeine and 1 salt stick with caffeine at mile 6 (30mg of caffeine). Keep the same HR from the last hour of the bike for the first hour.
Hour 2: Mile 7 – 12 - 4oz GE at each aid station, ½ gel without caffeine and 1 salt stick with caffeine at mile 12 (30mg of caffeine). Let HR climb to 140.
Hour 3: Mile 13 – 18 - 4oz GE at each aid station, ½ gel without caffeine and 1 salt stick with caffeine at mile 18 (30mg of caffeine). If feeling good then let HR climb to 146. Have that "one thing" ready.
Hour 4: Mile 19 – 24 – 4oz of Coke at each aid station (around 108 mg of caffeine per hour), ½ gel without caffeine and 1 salt stick with caffeine at mile 24. [Total caffeine on the run ~ 228] Do not slow down.
After Mile 24: skip aid stations if feeling good or get some soup if sodium is needed.
Thank you for reading! Any input is welcome 
Comments
1. Did you practice nutrition exactly as planned on your lung days training?
2. You have the entire bike to eat and drink, no sense doing it in T1.
3. Caffeine is individual, when and how much to consume through the day, but your saving a lot of it for the last 6-7 miles, doubling the entire day intake in the last hour?
1. Yes, I have practiced this plan on my bike rides with a few adjustments based on the weather and whether or not there was a pre-ride run/swim etc. I have also practiced this nutrition on my long runs, but the longest run was only 18 miles so I have no idea what exactly my body will need after that point.
2. I agree with your second bullet, however, I am only planning on having two GE bottles on the back of my bike. I'm not a strong swimmer so I will spend around 1.5hrs in the water, which means I'm about 2 GE bottles short after the swim. If I drink 2 GE bottles on the bike before the first aid station at mile 15 I'm still in deficit. I don't like BTA since I am not a fan of "heavy" handlebars (if that makes sense), but could use it if that would give me the additional fluids until the first aid station. I'm open to any other suggestions and open to any ideas.
3. Do you suggest I start taking caffeine sooner and in smaller amounts?
@Alicia Chase - thank you also for taking a peek! Since this is my first full IM I can't say what has worked for me in the past, unfortunately. I can't really compare this to 70.3 either since this is a whole new level. So yes, I was thinking that it would benefit me more closer to the end of the race, but maybe I'm wrong? Do you do it differently? If so, I'd love to hear what you suggest
Thank you both!
The nutrition plan looks great on paper, but be prepared to adapt
As for the caffeine, I think @tim cronk is right. You’ll know whether you can tolerate more caffeine by the second half of the run. Caffeine has a pretty long half-life, so whatever you’ve taken in on the bike and first half of the run should still be in your system and giving you a good boost. Just listen to your body and you’ll be good.
@Alicia Chase - I am thinking to go ahead and use my BTA as well. I've raced with it before and I'm just being a baby about it now. It will be only more beneficial to have more liquids ready before the first aid station. And you're right on - "listen to your body" - sometimes that's all we can do, actually.
@Paul Curtin - it was soooo nice getting some awesome advice from you yesterday! Extremely valuable.
I'm glad you brought up the "GE rejection". Yes, it's happened to me in training and water with salt sticks worked great. I'm prepared that this will happen again. I will have extra blocks/gels in my bento box in case powerbar won't work for me anymore. I plan on putting these items in my SN bag as well.
So you're saying if it's hot I should stay at 1.5 GE bottles plus water and salt versus 2 GE bottles? I plan on grabbing water and GE at each station (throw away whatever is not consumed at the beginning of each station and get 2 full bottles). This may make it hard to track how much I have consumed, but I don't see any other way.
Completely agree with your last three bullets. Right on!
Thank you all! You guys are what makes this team awesome.
Thank you! You keep up the great work!
I have never experienced and IM were 1 or more unexpected issues/surprises haven't come up.
The best laid plans can be dismantled if/when this happens. It is all about the choices you make when the surprises manifest themselves, i.e., flat tires, mechanical, cramps, stomach issues, etc.... Many of these issues can be overcome by simply taking a minute to calm down, think through what is happening and re-committing to get back on track then following through. Chances are, many of your competitors are having some sort of issue as well. Maintaining self confidence at all times, holding that line and making smart choices throughout the day will result in a great outcome. I'll be tracking you. Have a great race!
SS
I will keep your words in my head all day long. I've had a flat before, I've dropped my nutrition on the bike course, I've raced with the worst plantar fasciitis, I've lost a bottle.....but these "little" things happened during a half. Any small errors will have a much bigger impact during a full IM. I'm pretty sure things won't go as planned since life would be way too easy, but I love your advice on just taking a minute to re-commit. I've gone over different scenarios in my head on what everything could happen and how I'm going to attack that issue. I think I'm mentally there, but we all know that the true test is on Sunday. I plan on crossing that line no matter how.
Thank you again and happy training! Btw, I love Texas