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Half Ironman Triathlon Nutrition Plan

Friday, June 4th, 2010

This weekend I’ve got some revenge planned for the Rev3 half course.

Last year I came unprepared and suffered. The short story is that while my training was pretty solid, I started off the race drained and with not nearly enough water in me. Starting a race already in the red is a great way to spend the day in a 70.3 mile suffer fest.

This year, everything is different. Ditched the coach, got a whole new ironman plan, a fancy new carbon bike, a whole new race nutrition setup and I have a whole mess of lessons learned from painful race mistakes to hopefully get me to the finish line a little faster and a whole lot happier on Sunday.

Here is the plan.

The Day Before:

Bring my full Camelbak with me while I volunteer at the Oly run course aid station with two scoops of EFS. Slurp away slowly all day to have plenty of water in my system at all times.

Morning:

Glass of juice
Cereal
Fruit
Bottle of EFS when I wake up
Bottle of EFS while hanging out in transition
First Endurance MultiV
First Endurance OptygenHP

Swim:

Avoid getting kicked in the face and chomping on people’s toenails
Suck down cup of water on my way to T1

Bike:

Drink one bottle of Liquid Shot mixed with water in the first 40 minutes (400 Cal)
Drink two more bottles of a weak EFS mix (~100 calories) every 40-45 minutes after that
Continually suck from another 400 calorie Liquid Shot flask throughout the rest of the bike.
Grab another water bottle from an aid station and polish that off 10-15 minutes before rolling in to T2

Run:

Slurp down water at every aid station
Mix it with a sip from a new EFS flask (400 Cal total)that I’ll pick up in T2

Post-Race:

I’ll have a bottle with two scoops of cappuccino Ultragen recovery goodness waiting for me back at transition. I’m leaving it without water, so that I can just grab the bottle, fill it up with water somewhere at the expo and suck it down and hope that it helps me be able to walk normally on Monday morning. I love that stuff and it hasn’t let me down yet.

That is the plan that I’ve tested and seems to work pretty well in training. I’m pretty confident that it will work on race day, but there is only one way to find out.

Training wise? I think my bike is a LOT stronger than my run lately, but as long as I can get to mile 5 of the run feeling good, I should be able to bring it all home feeling good.

Tags: 70.3 nutrition plan, efs, first endurance, half ironman nutrition, optygen, quassy, rev3, ultragen | Posted in Ironman, Nutrition, Training Log, Triathlon, Videos | 3 Comments »

Rev 3 Tri Coupon Code

Saturday, March 21st, 2009

2010 Code: Trakkers108

2009 Code: NSS 132

rev3tri-miniposter-8_5x11-allpros

As a part of Team Trakkers I was given this code to share with anyone else that might be on the edge about registering for the Revolution 3 Triathlon this June, or has been training for it but just hasn’t taken the leap to slap down the credit card. If you use the code (NSS132) when you register on active.com, you’ll get $10 off. A nice little bonus when the economy sucks and it gets harder and harder to spend money on races, right? Granted, I’m sure you are much more likely to spend the extra dough on some extra GUs or post-race celebration beers instead of dropping it in your savings, but that is a different story.

And if you are still on the edge and need a little push to join me, the rest of Team Trakkers, and a whole horde of other bad-ass pro triathletes on June 7, be prepared to be persuaded.

1) I will be there. Seriously. Is there anything else that you need to know? Even if your race sucks and you bonk, I’ll be there to celebrate after and toss back a few adult beverages with you. But just in case you need some more…

2) The course is SERIOUS. If you just want to cruise easily to the finish of a Half Ironman, this isn’t it. There is a great post on the bike course elevation elevation HERE. Lots of rolling hills mixed in between some longer climbs. It doesn’t look like there are ANY places just to coast and settle into your race pace.

The race organizers created HD videos of both the bike and run course, so even if you can’t pre-ride the course before race day, you will be able to get a pretty good idea of what to expect beyond just staring at the elevation map.

Run course video: http://vimeo.com/3626383

Bike course video: http://vimeo.com/3500167

The course has also been compared to Wildflower. You know that now historic crazy-hard race out in California? Yeah. That one. Imagine being able to say that you were there the first year of a bad-ass race like Wildflower. Cool, right?

3) The race venue is awesome. I went to the Quassy Amusement Park a lot as a kid. It isn’t a super fancy Six Flags style park. It is much more “down-home New England-style park.”

So while you are out destroying the course for 5 or 6 hours, your family and little kiddies can romp around and risk their lives on the “Mad Mouse.” I remember this roller coaster from when I was a kid and apparently they still have it. The thing must have been built in the 1920′s. It doesn’t go that fast, or have any huge drops, but the fact that it was probably built a good decade before you were born will make your life flash before your eyes.

And in case you value your life, or don’t have good health insurance, apparently they upgraded a bunch of other rides since I was there 15 years ago.

4) Your will be among the first group of people to test out the new GPS athlete tracking gadget, Trakkers. Your family will be able to track your progress from the race site and know exactly your you are doing out on the course.