Tuesday, August 21, 2007

Because lists are F.U.N.

This is because lists are fun and you guys have GREAT suggestions! Keep 'em coming!


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!

4 comments:

Laurie said...

I was surprised yesterday that your lists weren't longer, but now I see. You just have MANY lists! ;)

You seem prepared to me!

Tea said...

I love your lists! Keep'um coming!

Lesser is More said...

Great list, sounds like a great plan! Is the Accelerade you are packing for the special needs bag going to be refrigerated? Just something to consider in case you don't enjoy warm Accelerade (if its warm at IMWI). Otherwise, you may just want to stick with the Gatorade from the aid stations.

the Dread Pirate Rackham said...

Find out what kind of gels they have on the course and start using them today - much easier than carrying your own with you.

Same with the fluids - find out what they've got on the course and use it. It will make your life 1000 times easier.