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The conditions at Pocono where overcast race start at 48 degrees. Temp stayed in the low 50’s on the bike and never really got warmed up. With that cold of temps, I figured my sweat rate would not be high enough to warrant salt pills. I certainly did not take in as many calories on the bike as planned. Somehow this low calorie load worked out and I did not bonk. Plus I PR’ed my run which was a good sign.

Pre Race

Breakfast around 4:15 AM, I had my typical pre-race meal.

  • 2 Bananas
  • WF Organic English Muffins with Honey and Almond Butter spread
  • 2 8 oz cups of TJ Garden Patch veggie juice.
  • 33.8 oz bottle of SmartWater.

Breakfast Nutrition Details

  • Calories Consumed – 904.2
  • Calorie Deficit – (904.2)
  • Carbohydrates (g) – 317.2
  • Sugar (g) – 49.2
  • Protein (g) – 27.8
  • Sodium (mg) – 2,272.6
  • Potassium (mg) – 2,577.2
  • Caffeine (mg) – 0
  • Fluids (oz) – 49.8

During T0, I just had a 12 oz bottle of water and no nutrition. Swim start was around 7:40 since they were running a bit behind on the waves. That meant this was 3 hours & 25 minutes prior to the start of me racing.

The Swim

The swim I was pretty hydrated and cramp free. The fact that I had to go twice was a good sign I was hydrated.

Swim Nutrition Details

  • Calories Consumed – 0
  • Calories Burned – 380 (650 cals / hr)
  • Calorie Deficit – 380
  • Fluids (oz) – 0

The Bike

During the bike, I carried my 1/2 IM mix I have been using all season. 3 24 oz bottle with 1 scoop Perpetuem, 2 scoops HEED with smartwater. Drinking this was another story. My HR was such a yo-yo the nutrition was just killing my stomach going down. Next season, I really want to switch to a more whole food based nutrition plan.

  • 2/3 bottle of (1 scoop Perpetuem, 2 scoops HEED) with smartwater
  • 6 oz Water at station 2
  • 6 oz Water at station 3
  • 1 antacids
  • 200 mg ibuprofen (aka Vitamin I)

Bike Nutrition Details

  • Calories Burned – 2,324.0 (872)
  • Calories Consumed – 223.3
  • Calorie Deficit – 2,100.7
  • Carbohydrates (g) – 52.7
  • Sugar (g) – 5.7
  • Protein (g) – 2.0
  • Sodium (mg) – 123.3
  • Potassium (mg) – 58.3
  • Caffeine (mg) – 0
  • Fluids (oz) – 33.3

The Run

On the run, as soon as I got out of T2, I ate 1/2 Banana. Then knowning that my nutrition plan on the bike was so far behind, I hit the coke at each aid station (10 in total). I’m guessing on the amount per cup so I will just round up to 42 oz to keep the nutrition calcs simple. Some were full, some not so much, so I just average things.

  • 1/2 Banana
  • 4 oz cup Coke each water station (10x)
  • 4 oz cup Water each aid station (10x)
  • 2 antacids

Run Nutrition Details

  • Calories Burned – 1,559.0 (874 cals / hr)
  • Calories Consumed – 492.5
  • Calorie Deficit – 1,066.5
  • Carbohydrates (g) – 133.5
  • Sugar (g) – 127.0
  • Protein (g) – 0.5
  • Sodium (mg) – 44.6
  • Potassium (mg) – 221.0
  • Caffeine (mg) – 113.3
  • Fluids (oz) – 80.0

Overall

At the end of the day, I was able to PR overall time, PR swim time, and PR run time. I think this was more luck, than smart nutrition planning. I never felt close to getting that bonk feeling. Plus it was my best feeling run with minimal pain and also was able to run the entire run for the first time.

Final Nutrition Totals

  • Calories Burned – 4,263.0 (806.8 cals / hr)
  • Calories Consumed – 1,620.0
  • Calorie Deficit – 2,643.0
  • Carbohydrates (g) – 556.0
  • Sugar (g) – 187.5
  • Protein (g) – 32.3
  • Sodium (mg) – 2,563.9
  • Potassium (mg) – 2,914.9
  • Caffeine (mg) – 113.3
  • Fluids (oz) – 196.5