Prerace
1 tab Immodium, Metamucil
1 plain blueberry bagel
1 banana
1-2 tsp. almond butter
Prerace/PreSwim (at venue)
Perpetuem + Nuun bottle for sipping
1 1/2 tabs caffeine (300mg) 1 hr before wave start (6:20am)
Bike (>3 hrs)
(~300 to a max 400 cal/hr + ~48 to 72oz water + ~600mg Na/hr)
6 scoops of Perpetuem in 24 oz water bottle (810 cal, 660mg Na)
3 NUUN tabs + 48 oz water in Aerobottle (360mg Na/tab = 1080mg)
2 - 1/2 tabs caffeine (100mg) @1 hr in and just before finish
1/2 tab Immodium just before finish
0 Perpetuem Solid tabs (100 cal/3 tabs, 0mg Na) for backup
0 Saltstick capsules to be taken if sweating (215mg Na/each) for backup
Run (2 hrs+/-)
(~200 to a max 250 cal/hr + 16-20oz water)
2 servings diluted Hammer Gel in each of 2 Run Belt flasks (180 cal/flask, 40mg Na = 360 cal, 80mg Na)
6 Saltstick capsules (+ extra) (216 mg Na/capsule = ~1300mg Na) take 1 every 2 miles
Postrace
O'Doul's beer
Tuna sandwich
Whole wheat bagel with almond butter and honey
Water
Ok but how about the post race IN-N-OUT burger. Sounds like you have it all planned out Skip. Good Luck on Race day and if you see my folks say Hi for me.....
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