Team First Endurance

Lovato's 2010 Kona Nutrition

The most positive thing to come out of this year's Hawaii Ironman was the perfection with which I dialed in my nutrition: before, during, and after the race.

  • Pre-race hydration - One of the key elements of racing well in a hot and humid environment is to avoid showing up a touch dehydrated on race day. To manage this, I took pre- and post-workout weights to determine exactly how much fluid I was losing during the lead-up. To compensate for the losses, I drank ample amounts of Ultragen and EFS throughout my time in Kona. I very closely monitor my body weight - not 'cause I want to look good in the swimsuit - but rather to keep adequately hydrated. Tip: buy a scale at Target before the event; it's a worthwhile investment.
  • Two days out - I salted up the food, and ate dinner a bit earlier in the day. Just a bit of sodium loading goes a long way. I am not shy with the saltshaker just before the event, but I keep a glass of water on my bedside table, as I sometimes wake up with a dry mouth. Eating an early dinner will allow me to take in a few more pre-race (and pre-workout) calories. Tip: don't overdo anything, but slightly adjust everything.
  • Race morning - I woke up feeling slightly hungry and ready to top off the tank. This was in great part due to my early dinner on Friday (I ate rice pasta at 4:45-5:15PM). My custom is to wake up the body with a short jog, and just after that I drink a large smoothie (~30oz). This consisted of 16oz of vanilla almond milk (180), 2 scoops of fruit punch Ultragen (320), one bananas (200), 1 squeeze pack of Justin's Almond Butter (190), 8oz blueberries (150). Total: 1050 calories. I also drank one cup of black coffee. Tip: If you are a regular caffeine drinker, don't cut out the coffee in the two weeks leading up to the race. This creates a huge shock to the system, often causing GI distress on course; we always say don't do anything different on race day!
  • Final 90 minutes before race start - I sipped on one 32oz bottle of EFS. I probably got 24oz in, for a total of about 180 more calories. I also ate 1/2 of one EFS bar (for another 100). Just prior to jumping into the water (20min til gun), I took ~80cal of EFS Liquid Shot. (360 cal.) Tip: don't go into that long swim with a slightly dipping blood sugar. If you are nervous, the shot is a nice way to top off the tank, while giving you a taste in the mouth that might stave off the saltwater funk of ocean swims.
  • During the bike
On 30-minute intervals: 100 cal of EFS Liquid Shot (9x sip for 1000 calories);
Within every hour: One 24-oz bottle of EFS AND One 24-oz bottle of water (4x for 800 calories);
On 60-minute intervals: 1 Fun Size Milky Way - 75cal (4x for 300 calories);
At mile 60 aid station: one caffeinated gel (100);
At every aid station: gulp of water (x 18); With 10 minutes left on ride: one gel (100).
Total bike calories: 2300; Total fluid ounces: approximately 52 every hour (x 4.75 = 247oz). Tip: calculate your sweat rate by weighing pre- and post- workout (while dry and nude!). One pound = 16oz of fluid.

  • During the run - I began the run with a 24-oz bottle of water. I sip this bottle until it is empty, as this tops off hydration, and forces me to settle into a decent rhythm. I also carry one flask of EFS LS (500 cal). I take about 100 cal every three miles. At each aid station I drink as much water as I can get (normally sips from 3-4 cups). From mile 11 to the end, I took about 8 sips of coke. By mile 13 I had to switch to on-course gels (I took one at 13, one at 16 for 200 cal). Then at mile 18 (special needs), I grabbed a second flask of EFS LS (500). This lasted from 18 to 23 (I took larger sips). I carried on for the last 3 miles with only water at the aid stations. Total run calories: approximately 1400. Tip: Transition from Bike to Run will spike the sweat rate (due to lack of cooling from wind), compensate by taking in extra fluid at the end of ride/ start of run.
  • Post-race - My plan covered to key elements: don't get sick, eat what I crave. To cover the former, I drank a bottle of Ultragen as soon as I could get to it. To cover the latter, I ate a large hamburger, salty french fries, a lot of water, and a beer. Tip: cravings often indicate that our bodies are lacking something, so go with it - even if it's "bad" food.


Views: 32

Comment

You need to be a member of Team First Endurance to add comments!

Join Team First Endurance

Comment by Michael Lovato on December 7, 2010 at 6:59pm
Glad my reports were able to get you out of the closet! Candy bars and coke are a great supplement to the entire First Endurance line!! ML
Comment by Marvin Dittfurth on December 7, 2010 at 12:06pm
Love the "Milky Way" thing. I have used them before on marathons but glad I can come out of the closet about eating regular candy bars in an event. I once had a bottle of coke near the end of a marathon and one of my friends saw me with it and shamed me.
"Marvin, are drinking a COKE ! Boo hiss !!
Comment by Patrick O'Rourke on November 13, 2010 at 7:57pm
Awesome report! Just signed up for FUll IMFLorida 2011 and love reading about nutrition and fueling strategies. Raced with you few years ago Amica 70.3 RI (sick waves and college hill on run!), then did Timberman and heard you talk about mishaps during race and u still won i believe...Richie Cunningham getting hit by car! Good luck with your racing!

Groups

© 2012   Created by Sterling Okura.   Powered by .

Badges  |  Report an Issue  |  Terms of Service