Race Nutrition Plan

I follow some basic nutrition rules

• Max of 300 Calories per hour
• Max of 60g of Glucose per hour
• Up to 30g of Fructose per hour
• Roughly 600ml of hydration per hour
• Electrolytes (sodium, potassium) - I'm not sure how much

The above is roughly what the average digestive system can handle whilst exercising at a fairly high aerobic pace (ie. Ironman pace).

With this in mind I have tried to devise a nutrition plan that meets these requirements and will be also be easy to implement. The result is that most of my nutrition on the bike is in liquid form and all of my run nutrition will be obtained from the aid stations on course.

Bike Nutrition Plan

This is primarily based around Endura Optimiser and SaltStick capsules (essentially salt tablets). I will start with 2 bottles (one 600ml & one 800ml) of Optimizer and pick up a replacement 2 bottles in my 'Special Needs Bag' at the half way mark of the bike leg. Water (picked up from the aid station), Winners Energy Chews and Endura Gels will be used to fill in the gaps where my Optimizer has run out. If I run short of anything, there are aid stations every 15km on the bike leg that contain Gatorade, Water, Energy Bars and Gels.

I'm hoping to ride under 6 hours, but it will not take much for it to blow out.

Stage	Product	Calories	Carbs (g)	Sodium (mg)	Potassium (mg)	Water (ml)	Caffeine (mg)
	Salt Water	some		heaps
1st Hr	Bike
	Optimizer (80g)	306	61	138	225	600
	SaltStick (1)			215	63
	Total	306	61	353	288	600
2nd Hr	Bike
	Optimizer (80g)	306	61	138	225	600
	SaltStick (1)			215	63
	Total	306	61	353	288	600
3rd Hr	Bike
	Optimizer (20g)	77	15	138	57	150
	Water					450
	Energy Chews (12)	191	45	52	24
	SaltStick (1)			215	63
	Total	268	60	405	144	600
4th Hr	Bike
	Optimizer (80g)	306	61	138	225	600
	SaltStick (1)			215	63
	Total	306	61	353	288	600
5th Hr	Bike
	Optimizer (80g)	306	61	35	225	600
	SaltStick (1)			215	63
	Total	306	61	353	288	600
6th Hr	Bike
	Optimizer (20g)	77	15	138	57	150
	Water					450
	Gels (2)	212	52	17			9
	SaltStick (1)			215	63
	Total	289	67	370	120	600	9

Run Nutrition Plan

Due to the injuries I have suffered throughout my training, I haven't managed to test any of my run nutrition. So it is based more on past experience, in particular the 2 Half Ironman races I completed.

I will retrieve all my run nutrition from the aid stations. The basis of the plan is 2 Powerbar Gel Blasts and roughly 40 to 50ml of Gatorade or Water every aid station. In the second half of the run I will substitute Coke for Gatorade.

The plan assumes running at 6 min kilometres, so with an aid station every 2km, I will hit 5 aid stations per hour. You'll notice the last 2 hours contain more calories and carbs - this should not be a problem, as I expect them to actually take a fair bit longer than 2 hours (hopefully not too much longer).

There is a 'Special Needs Bag' at the half way mark of the run, but I haven't decided what to put in this yet, maybe something like donuts. I may also consider carrying some SaltStick capsules.

Stage	Product	Calories	Carbs (g)	Sodium (mg)	Potassium (mg)	Water (ml)	Caffeine (mg)
1st Hr	Run
	Gel Blasts (10)	220	50	35
	Gatorade	50	14	110	30	240
	Water					360
	Total	270	64	145	30	600
2nd Hr	Run
	Gel Blasts (10)	220	50	35
	Gatorade	50	14	110	30	240
	Water					360
	Total	270	64	145	30	600
3rd Hr	Run
	Gel Blasts (10)	220	50	35
	Cola	110	31	70		240	23
	Water					360
	Total	330	81	105		600	23
4th Hr	Run
	Gel Blasts (10)	220	50	35
	Cola	110	31	70		240	23
	Water					360
	Total	330	81	105		600	23