70.3 Nutrition

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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