Xterra World Championship Nutrition Report

The Xterra World Champs are held in Maui, HI every year. The conditions are slow and hard, hot and sunny. Therefore, nutrition is really important. For this years race, I knew that I would be racing for about 2:45hr and wanted to make sure with my limited fitness and heat training to make sure I had adequate calories, electrolytes and hydration. Here is how my nutrition strategy went:

Descent gluten free pre-race meal of about 700 calories (banana, cereal, 1st End Bar, egg, water, coffee). I also take 2 multi-v vitamins and 4 Optygen HP

I used a camelbak for the bike portion to hold my nutrition and hydration, and use a regular water bottle for dumping water on me to stay cool through the bike.

BIKE:

Camelbak - 400 calories of EFS grape and half a scoop of Pre Race mixed in about 45oz of water.

EFS Liquid Shot Flask - I also carry a liquid shot flask 3/4 filled (~300 calories) topped off with a 1/2 scoop of Pre Race and top it all off with water to make it a little thinner. I took a couple little sips out of this to make sure my running legs were there.

Salt Tabs - For the hotter days, I always have an additional salt stick cap or two on my bike just to make sure my sodium intake is sufficent. I ended up using 2 during the bike.

RUN:

On the run I used most of the remaining Liquid Shoot/Pre Race/Water mix in my flask. I drank a tiny bit of water at each of 4 aid stations while always dumping some water on myself for cooling. I also took an additional salt stick cap.

FINISH: 2 scoops of Orange Dreamsicle Ultragen Recovery mix with water.


THE RECAP:

Breakfast
2 Multi-V Vitamins
4 Optygen HP capsules
4 scoops of EFS Grape drink mix
1 scoop of Pre Race
2 Salt Stick Caps
2 scoops of Ultragen recovery mix