My race report will be posted to www.brandonmarsh.com
if you are interested.
For nutrition, I go with the 'what works' mentality.
Day Before Race:
Race breakfast of hot rice cereal, protein powder, almond butter.
Snacks of EFS bar, apple with almond butter, and deli style turkey and dark chocolate (not all together).
Lunch of eggs and deli style turkey + GF pancakes w/ chocolate chips and maple syrup.
Dinner of chicken breast, little bit of broccoli, and sweet potatoes roasted in coconut oil.
I used to have some nuts as a snack, but that seemed to mess with the GI tract on race day.
Race Breakfast about 2:00-2:15 before race start:
Hot rice ceral (300 calories)
Almond butter (200 calories)
Protein Powder (100 calories)
EFS Bar (250 caloris)
Sipped on 1 serving EFS + almost 1 serving Pre-Race
600 calories of EFS grape.
600 calories of Liquid shot.
1 EFS bar.
Total 1450 calories over 4:40.
I probably could have and should have tolerated more, but I'd been training with ~300 calories/hour.
600 calories EFS Liquid shot.
6 cups of coke.
I would assume about 700 calories on the run over 3:05.
I probably could have and should have had more.
No GI distress during the race. No cramping, but it was close at the end. I got a little dehydrated about 2/3 of the way through the run and hit a bad patch, but was able to pull it through to the end without slowing too much. Overall, a few more calories would have helped on the bike, and the effort level was such that I probably could have handled it.
Differences from this and IMWisco were that I didn't lose my Liquid shot on the bike and I stayed on top of my plain water hydration better at this one. For the diet leading up to the race, it has been a little bit of trial and error. We don't really carbo load, but eat pretty normal the week of since the training load is typically lower.