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.
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.
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.
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