IM Wisconsin Race Nutrition

You can find a more detailed race report on my blog at www.amymarsh.blogspot.com. It was a great day and I still can't believe it. With a sub-par swim and a great bike/run I was able to take the overall win. It was just one of those magical days where everything seemed to come together (well, besides the swim!). I wish I could bottle up the feeling that I had and take it with me to every race!

Breakfast race morning included 1/2 cup oatmeal w/ 2 tbsp almond butter and 1 cup almond milk, banana, and an EFS bar. I also sipped on 100 calories of EFS and 1/2 scoop of the pre-race before the start.

On the bike I ate/drank something every 10 minutes. I had one water bottle with 600 calories of EFS and another water bottle with 600 calories of Liquid Shot. I picked up water at every aid station to sip and fill up my aero bottle. I also ate 1 package of clif blocks throughout the bike and at half way ate a clif bar for something solid. I used EFS bars in training but wasn't sure I would want another one on the bike since I already had one for breakfast, so I went with a mint chocolate clif bar. I practiced this nutrition plan in training and I felt that it worked really well race day. Total calories on the bike was ~1650. I felt amazing the whole ride.

I carried a fuel belt on the run with two flasks filled with 300 calories of Liquid Shot each (600 total calories). I would take a sip of the Liquid Shot every two miles followed by some water. Probably could have used a few more calories on the run. The wheels fell off about mile 18 or so and legs were starting to cramp a bit. The last few miles of the run I had some gatorade that was on the course because I had run out of my Liquid Shot.

After a couple weeks of recovery, I will be back racing at Longhorn 70.3.