Addendum to my race report:
I was asked about my nutrition so I’m sharing here, along
with some details I left out of the original report. My goal for food
consumption on race day is to first, supply enough calories to keep me going
and second, generate as little waste as a result. Without a colon I have limited
storage space for waste.
I had my planned pre-race breakfast as soon as I could, at
4:15. It was a blended drink with 16 oz
water, 4 oz coconut milk, ½ scoop vegan protein (10g), 2 scoops beet powder, ½
scoop greens powder, and 2 scoops of Generation UCAN. I took supplements as
well: 4 Extreme Endurance magnesium pills and my antibiotic.
At the race venue I sipped a 16oz water bottle with Osmo
Pre-load. I also took 1 immodium pill. That was it until I came back from the
swim.
In transition I took in Zipfizz mixed in water (similar to
things like 5 Hour Energy) as well as 100g caffeine, ½ an immodium pill, and 6
Perfect Amino tablets.
On the bike I had 600 cal. of Heed (maltodextrin
carbohydrate) mixed in 18oz water, plus some ShotBloks chews in case I needed
more calories. If I had chosen to go with what I used to fuel with I would have
planned to consume 900 calories. I’ve been unhappy with my fueling for the past
few years so I cut back some as well as going with something different. In my
water bottle I had 30 oz of water with 2 Nuun electrolyte wafers dissolved in
it.
What I actually did on the bike was take in about 500 or 525
cal of the Heed. I drank all the water plus got another 6-8 oz in at the final
aid station. I felt like I was at a slight calorie deficit when I got to T2. In
hindsight I could have used more electrolytes. I had salts in the bento box but
didn’t think to use them.
In T2 I intended to drink another Zipfizz but lost the
bottle during the early morning. My plan B was to grab some Red Bull on the
course.
For the run I planned to carry a sleeve of ShotBloks
(200cal) and to supplement with what was at aid stations if I needed to. I wish
I’d grabbed my salts from the bike as I could have used some when I was
running. I consumed the Shot Bloks over
the first 8 miles, along with probably 24oz+ of water from the aid stations,
and about 10 oz total of Red Bull. The only other thing I grabbed was some
Gatoraid. I swished some around in my mouth but didn’t swallow, hoping that
would help with electrolytes since I couldn’t think of any other options for
getting some. I didn’t bonk or feel underfueled. To me that means I had enough
to get me through and it meant no stomach upset.
I only stopped to pee once on the run which tends to
indicate that I didn’t hydrate quite enough, though I didn’t feel I was thirsty
or in dire need of water. No other ‘waste elimination’ was required which, in
my books, is a success. For me, having to go #2 is a bit time consuming and
tends to lead to repeating the portapotty visit because once “the seal is
broken” it’s harder to hold on the rest of the way.
And a final side note on my plantar F-ing-itis: it is still
with me in my right foot. I do my best to manage it with rolling, rubbing, stretching, grinding, and occasional icing. It certainly hurt after
the race and was pretty bad on Sunday and Monday. Managed to get back to running on
Wednesday to train for the marathon. While it was sore afterward I'm ready to
put in my 10 miles on Thursday and hopefully be able to get a 20 miler in over
the weekend.
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