New Orleans was made into a duathlon once they cancelled the swim, effectively making it 15 miles of hard running, 2 to start, then the normal 13.1 off the bike. Wildflower on the other hand is an extremely hilly race with winning times that barely break 4hrs.
Despite the two very different race scenarios, my First Endurance nutrition plan stayed very much the same.
2 scoops of Ultragen in a 24oz bottle.
1 bottle of Ensure high calorie
Oatmeal with a few Hemp Seeds (I don't always go with Oatmeal, but did this time)
As much of a Bonk Breaker bar as I can. At Wildflower I had a nervous stomach so couldn't eat much of the bar or the oatmeal and only had half the bottle of Ensure. In that case I had another 2 scoops of Ultragen which I sipped on while walking to the transition area.
200 calories of Liquid Shot with water
2 Pre Race Caps
On the bike I aim for about 350 calories per hour:
Keep in mind I weigh 165lbs when thinking of calorie intake.
- 2 x 24oz bottles with 350 calories on my bike (200 EFS drink and 150 Carbo Pro and 3/4 scoop of Pre Race powder in each)
-100 calories of EFS drink in my aero bottle.
-At Wildflower, because of the long bike I took an on course energy drink to make up for the extra 15 minutes of riding.
On the run:
-I carry 300 calories worth of EFS liquid shot in the standard flask. Mixed with 1/2 a scoop of Pre Race. I sip this at most aid stations followed by a gulp of water.
-2 x Salt Stick caps early on in the run
-Sometime I finish the liquid shot with 3 or 4 miles to go, in which case I'll go with coke or on course energy drink to finish up.
My run times were 1:13:30 in NOLA and 1:18 on the hilly Wildflower course. All said, around 200 calories per hour avg.