Prerace
Eat plan blueberry bagel, 1 meatless soy sausage patty, and a banana.
Sip bottle of GU2O carbohydrate bottle, especially at transition.
Preswim
1 Hammer gel with caffeine
Bike (>3 hrs)
(300-400 cal/hr + 48-72oz water)
6 scoops of Perpetuem in 24 oz water bottle (780 cal, 693mg Na)
3 scoops GU2O in 35oz Aerobottle + 1 scoop in 15oz Aerobottle without water (200 cal, 480mg Na) 15oz water to be added at aid station.
6 Saltstick capsules (+extra) to be taken if sweating (215mg Na/each)
Run (2 hrs+/-)
(200-250 cal/hr + 16-20oz water)
1 Clif Shot Bloks package (200 cal, 140mg Na) for 1st hour
2 1/2 Hammer Gel in flask (225 cal, 75mg Na) for 2nd hour
6 Saltstick capsules (+ extra)
Actual
Bike - did not fill 15oz bottle with water. Weather was cool and sweat rate was low. Consumed no Saltstick capsules
Run - took 3 capsules and consumed none of the gel. Felt very slight stomach discomfort. Run was a struggle due to foot injury.
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