158 pounds/ 5’11”/30 yrs. old
swim 53 mins. 619 calories/ bike 3:10 2583 calories/ run 2:20 1567 calories
total calories burned: 4769/ total calories needed(minimum): 2384.5
3-4 before the race: 1436-1616/ per hour: 200-252
small meals- March 15-19/ eat all you can(carb load) – March 20/ March 21 breakfast -normal
Race Day:
breakfast(3-4 hrs)anything/normal meal 600/powerbar(2 hrs. before) 230/ 500ml sporst drink 125
500ml sports drink (1 hr. before) 125/ energy gel(15mins. before) 100/ 1 cap saltstick(15mins. before)
Swim
after swim (T1): energy gel 100/sports drink(200ml) 50/ 1cap saltstick(optional)
Bike(1 bottle/500ml sports drink) 125
1st 45mins in the bike(gel) 100; powerbar 1/4 57.5
2nd 45mins in the bike(gel) 100; powerbar 1/4 57.5; 1 cap saltstick
3rd 45mins in the bike(gel) 100; powerbar 1/4 57.5
4th 45mins in the bike(gel) 100; powerbar 1/4 57.5; 1 cap saltstick
after bike(T2)
energy gel 100; sports drink(200ml) 50
Run (focus more on water)
1st 40mins in the run (gel) 100; 1 cap saltstick
2nd 40mins in the run (gel) 100: 1 cap saltstick(optional)
3rd 40mins in the run (gel) 100; power gel chewable 100
drink at every stop (1 cup max per stop)
total calories: 2635
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