FL 70.3 RR # 1 Plan
Bike 180 min
1. Nutrition: Total 600-900 cal (~ 200-300 cal/hr), Na 1980 – 2055 (~660-685 mg/hr)
a. Heed (3 scoops), perpeteum (3 scoops) mix in single concentrated bottle (24 oz) with endurolytes (6 scoops). Cal 600, Na 690 mg
b. Salt Stick Cap every 30 min (6 caps 1290 mg Na)
c. Hammer gel flask in back pocket, mix of gel (3 – 100 cal/25 mg Na shots) and water (300 cal) use if needed.
2. Fluid: Total 170 oz (57 oz/hr)
a. PD aero 50 oz water for 0-60 min
b. Two 24 oz water bottles in back pockets (48 oz) for 60-120 min
c. Stop @ 2hr to refill PD and bottles for 120-180 min
3. Ride :No PT so riding HR (Expected ride time < 3 hrs based on 3 hr trainng rides
a. 0-30 min Zone 2
b. 30- 180 min Zone 3
Run 60 Min
1. Nutrition: Cal 270, Na 551 mg
a. Perpetuem (2 scoops 270 cal, 220 mg Na) and endurolytes ( 2 scoops, 80 mg Na) concentrated in gel flask (4 oz fluid)
b. Salt stick cap at 30 min (215 mg Na)
2. Fluid: Total 48 oz in 2 - 24 oz bottles of water
3. Run
a. 0-30 min MP + 30 sec (11:15) per Wiki (Training Plan say ELP + 30, 12:50) Which one?
b. 30-60 min at MP (10:45)
Not sure if this is what I should be planning out or not. Please tell me what I’m missing and thanks for looking this over and commenting.
Comments
Hey Dewey,
This is hard to read with all of the code that got copied in. Here are some comments.
You may want to include what you're going to eat prior to starting. 270 calories per hour for the run seems like a lot. You may want to shoot for less on the first RR and see how it goes. Try 100-150 maybe. You may also want to reconsider Perpetuem for the run as well. This is personal but the protein in it may cause some GI issues. The run causes more sloshing. Heed or Hammer Gel may be more tolerable.
1. I will update plan for pre-RR calories. Should that include the 600 cal @ 2 AM? If so what is a good source for that high of a calorie intake in a liquid quickly?
2. Thanks for thoughts on Perpetum I have been using it for long runs/rides (>2-3hr) for last 18 months with no GI issues. Seems to work well for me super concentrated, almost gel like, with lots of water. The gel like mix also lets me adjust calorie intake a little. I will also carry gels in case I need to switch. Being a big dude (260+ lbs) I worry about shorting myself on calories during longer workouts/races. However will consider dropping to 150-200 Cal total with Heed or gels.
Sounds likje you've got it pretty dialed in. I don't do the 2:00am feeding for a HIM, only a full. I may have a banana, juice and/or sports drink in the morning for a HIM. That's personal also. I like to go very light on the solid food.