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Nutrition Plan

Breakfast (~4:00 AM)

Raisin bread and Peanut Butter 350
Dannon Fruision Drink 260
Banana 100
Coffee w/Cream and sugar 100
Total Calories 810

Pre-Race (~6:00 AM)

Dannon Fruision Drink 260
Gel w/caffeine 90
Total Calories 350

Bike

The Basics

Fluids
Accelerade (180)
Gatorade (100)

Food Units
½ Power Bar (115)
½ Clif Bloks bag (100)
1 Gels (90)
1 Newton (100)

Plan

Fluid
1 – 20 oz Bottle/hour

Food
Each 0:30, 1 food unit
H1 – no solid
H7 – no solid
Electrolytes 2-3 tabs/hour (depending on weather)

Plan in Action

H 1:
1 Bottle Accelerade 180 ON BIKE
Blocks 200
Subtotal (380)

H 2:
1 Bottle Accelerade 180 ON BIKE
Bloks 200
Subtotal (380)

H 3:
1 Bottle Gatorade 100 STATION
Bar 230
Subtotal (330)

H 4:
1 Bottle Gatorade 100 STATION
Bar 230
Subtotal (330)

(pick up special needs bag)

H 5:
1 Bottle Accelerade 180 SPECIAL NEEDS BAG
Newtons 200
Subtotal (380)

H 6:
1 Bottle Accelerade 180 SPECIAL NEEDS BAG
Bar 230
Subtotal (410)

H 7:
1 Bottle Gatorade 100 STATION
Bloks 200
Subtotal (300)

TOTAL CALORIES 2510 calories

Special treat: Blue shark gummies in special needs bag!

Run

The Basics

Fluids
Gatorade (100 - ??)
Water

Food
GU gels (100)
GU/pills/Inhaler in pocket attachment


Plan

Fluids
Gatorade and water, as needed (calories in Nathan bottle, water at stops)

Food
Each 0:30, 1 GU
Solid food as tolerable from stations
Electrolytes 2-3 tabs/hr (based on weather)

Special treat: Blue sharks gummies and cherry gummies in special needs bag!