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The conditions at Eagleman were just flat out perfect. I always like to start with a good meal and get that in early enough to digest and get out of my stomach in time for the swim.

Pre Race

Breakfast around 5:15 AM, I had my typical pre-race meal.

  • 2 Bananas
  • TJ Ezekiel Bread with Honey and homemade Almond/Peanut/Flax Butter spread
  • 1 bottle of Gatorade (Natural from Whole Foods)

During T0, I just had a 12 oz bottle of HEED / TJ Electrolyte water. Swim start was around 7:35. That meant this was 2 hours & 20 minutes prior to the start of me racing.

Breakfast Nutrition Details

  • Calories Consumed – 1119.8
  • Calorie Deficit – (0)
  • Carbohydrates (g) – 309.8
  • Sugar (g) – 61.8
  • Protein (g) – 19.8
  • Sodium (mg) – 755.0
  • Potassium (mg) – 1465.7
  • Calcium (mg) – 187.2
  • Magnesium (mg) – 258.6
  • Caffeine (mg) – 0
  • Fluids (oz) – 47.7

The Swim

The swim I was pretty hydrated and had to go twice was a good sign I was hydrated. I did not catch any fluids coming into T1 though I was looking for some Gatorade to keep hydrated.

Swim Nutrition Details

  • Calories Consumed – 0
  • Calories Burned – 433 (approx. 650 cals / hr)
  • Calorie Deficit – 433
  • Fluids (oz) – 0

The Bike

During the bike, I carried my revised 1/2 IM mix I have been using all season. My primary bottle is 24 oz bottle with 3 scoops of unflavored HEED with TJ Electrolyte water. Second bottle had 2 scoops of HEED. Third bottle that had just 1 scoop and I drank 1/2 of it in T0. Last couple races I have not gotten to the 3rd bottle so I was going to get so water on course if I needed too. I was pretty good now that I have a speed fil hose to sip on and stay aero. Just sipping along the way. I was also good in getting 6 salt pills spaced out over the course. The temps were cool but this is Eagleman and maybe it was a little bit of cramp insurance.

Bike Nutrition Details

  • 1 – 24 oz. bottle containing 3 scoops HEED with TJ electrolyte water
  • 1/2 – 24 oz. bottle containing 2 scoops HEED with TJ electrolyte water
  • 2 – Cliff Shot Blocks
  • 6 – Salt/Stick pills.

Bike Nutrition Analysis

  • Calories Burned – 2169.17 (approx. 850 cal/hr )
  • Calories Consumed – 466.0
  • Calorie Deficit – 1703.2
  • Carbohydrates (g) – 152
  • Sugar (g) – 32
  • Protein (g) – 0
  • Sodium (mg) – 1550
  • Potassium (mg) – 518
  • Calcium (mg) – 132
  • Magnesium – 66
  • Caffeine (mg) – 0
  • Fluids (oz) – 84

The Run

On the run, I planned on mixing up Gatorade and soda (Pepsi I believe) for calories and then water in there as well. If memory serves me correctly, there were 10 aide stations I ran thru so that’s what I based my numbers on. As usual, I needed to take some tums because of the soda and not being a soda drinker to settle my stomach. I almost PR the run, cramp free and the heat was most likely around 84 degrees by then and the humidty was starting to kick in.

Run Nutrition Details

  • 4 oz cup soda every other water station (5x)
  • 4 oz cup Gatorade the other aid station (5x)
  • 4 oz cup water (5x)
  • 2 Tums antacids

Run Nutrition Analysis

  • Calories Burned – 1,515.8 (850 cals / hr)
  • Calories Consumed – 383.3
  • Calorie Deficit – 1132.5
  • Carbohydrates (g) – 105.0
  • Sugar (g) – 105.0
  • Protein (g) – 0
  • Sodium (mg) – 316.7
  • Potassium (mg) – 87.5
  • Calcium (mg) – 0
  • Magnesium (mg) – 0
  • Caffeine (mg) – 62.5
  • Fluids (oz) – 40.0

Overall

At the end of the day, I was able to PR overall time, PR bike split, and 12 seconds from a PR run split. Other than my feet screaming from blisters, the energy level were there. I was cramp free for the most part and was pretty fresh. Plus had some reserves to sprint thru the chute. It was a fantastic race for me personally.

Final Nutrition Totals

  • Calories Burned – 4,088.3 (806.9 cals / hr)
  • Calories Consumed – 1,969.2
  • Calorie Deficit – 2119.1
  • Carbohydrates (g) – 566.8 (4.36x RDA)
  • Sugar (g) – 198.8
  • Protein (g) – 19.8 (0.35x RDA)
  • Sodium (mg) – 2621.6 (1.75x RDA)
  • Potassium (mg) – 2071.2 (0.44x RDA)
  • Calcium (mg) – 319.2 (0.32x RDA)
  • Magnesium (mg) – 324.6 (0.77x RDA)
  • Caffeine (mg) – 62.5
  • Fluids (oz) – 171.7