Pre Race Nutrition

For breakfast, I have a bagel with butter and a banana. I have eaten that for one half Ironman and the other smaller races. I try eat three hours before the race starts so I can eat a gel 5 minutes before the race starts.
During my half Ironman I went through 4 gels, bottle and a half of gatorade, tons of water just on the bike. The run I had one gel, cups of water and gatorade.
It helps to have some protein during the race. The ratio is 7/1 to 10/1 carbs/protein. I only had about 5 grams of protein the whole day. I have heard having solid foods really help like bananas, sandwiches, powerbars or whatever works for you. Some people will eat candy bars.

I can't wait for Mountain Man.

You're doing mountain man too? Thanks for the eating advice!

Mountain Man Half. I am so excited. I am trying to eat more on the bike. I eat the carb boom gel snacks with the Gu gels. I might have some protein for breakfast too. What are your nutrition plans?

I still haven't finalized my nutrition plans haha, still not entirely sure what kind of nutrition I like best on the bike, but I'm testing it!

best hint. Eat the shit you normally eat before you workout in the mornings.

Oatmeal a couple of hours before the race starts, ~300 calories per hour of racing for races longer than 4 hours. As for what to eat find something you can stomach: drinks, gels, bars, shot bloks. I also like mini doughnuts once in a while. Whatever you can keep down and still keeps you interested.

This worked fairly well for my 12 and 24 hour races, finally got it dialed in for the barn burner.

Here's a thread with info posted previously:
http://www.arizonatricats.com/forum/nutrition-stuff

I'll go into it a bit more. All of this is theory...it'll take trial and error to get your own plan dialed in for you. The secondary (sometimes primary) goal of endurance bricks is to nail the nutrition plan.

Pre-race is the time for light carbs, minimal fiber, minimal (but some) protein and no dairy. Oatmeal, cereal bars, muffins, Ensure meal supplement drinks, and cereal with soy milk are all good choices. Get this in 3hrs prior to the race in order to maintain proper metabolism at start time.

During the race you need calories, electrolytes, and hydration.

- Calories from non-sugar sources are best. Avoid the -ose fuels, like sucrose, dextrose, etc. That means Gatorade is a bad source. -ose fuels boost your metabolism and energy for a short time and then you crash, and it limits the ability to absorb calories. Some protein is good for workouts and races over 2hrs in duration. I like Hammer's HEED and Sustained Energy. Hammer Gel is good for pure carbs. No sugar, all natural. Plan for 150-275 cal/hr based on your weight. Some bigger guys, or if those who've trained this, can handle more than this, but it's not common.

- Electrolytes is something you'll have to experiment with in order to get right. Plan on 200-400mg sodium (in addition to the full compliment of electrolytes of Magnesium, Calcium, Potassium, Vit B-6) per hr on hotter, humid days or at altitude. I've taken as much as 800 pr hr, but as little as 0. Experiment. Endurolyte pills from Hammer work best.

- Hydration only counts when it's not taken in conjunction with calories. When you drink with calories, the majority of it goes to processing the calories you just ate. Get in 20-24oz of plain, clear water each hour in addition to your sports drink.

Post race, get in some kind of carb and protein recovery drink within 30 mins, then some real food within 2hrs.

Now go have a great race!

Thanks Coach.

Thanks so much for all of the info guys!