ST mainstay & PBN Team Member (Jordan Rapp), just capped an absolutely fantastic 2009 season with an o’all win & new course record at Ironman Arizona. After locking in his nutritional strategy at his 1st o'all win at Ironman Canada, we took a look at his nutrition from AZ & outlined his total & hourly intake with the purpose of continuing to identify a consistent strategy when it’s working. My 1st rule of nutrition is ’If it’s not broken, don’t fix it!’. With that, Jordan had a funny comment post-race when I inquired about what changes he had made from the originally scheduled nutrition plan. His response:

’What is this word ‘change’ that you say?’

Ironman Arizona Triathlon – November 22, 2009
Race Totals: 8:13:35*
Swim: 50:49
Bike: 4:22:30 (25.6 mph)*
Run: 2:55:45 (6:42 per mile)
1st place professional male
*Notes course record

Complete race results posted here.

BREAKFAST:

• Bowl of Koala Krisp (organic brown rice version of cocoa crispies) with Almond Breeze
• Ultragen Shake (2-scoops)
• Banana
• 3 pieces Trader Joe’s Chocolate
• (1) EFS Bar
• (3) MultiV & (3) Optygen
• 2 x SaltStick capsules

PRE-SWIM: ¼ bottle of EFS with one scoop of PreRace

SWIM TOTALS: 50:49 (13th o'all)

Bike Nutrition:

• 1x EFS Liquid Shot Flask
• (2) Bottles of Rappstar Mix [(1) scoop EFS Grape prototype + (2) scoops ClifShot Apple + (3) SaltStick capsules (scoops are the scoops that come with each product)
• Approx 3.75 bottles of on-course Gatorade Endurance
• (3) GU Roctane
• (6) SaltStick capsules

Bike Nutrition Totals**:

• Calories:1654 (382 per hour)
• CHO: 429g (99 per hour)
• Sugar: 279g (64 per hour)
• Sodium: 6635mg (1532 per hour)
• Potassium: 2653mg (613 per hour)
• Magnesium: 585mg (135 per hour)
• Caffeine: 237mg (55 per hour)

*For reference, Jordan raced at ~154LBS (Hourly Caloric Intake (Bike): 2.6 calories /LB per hour)
**Slight edit made from original post RE Gatorade intake (adjusted from 400cal to 550cal)

BIKE TOTALS: 4:22:30 - 25.6 mph (New Bike Course Record)

Run Nutrition:

• 22x SaltStick capsules taken approximately every mile on the run
• ~50cal from an EFS Liquid Shot Flask which I then accidentally dropped
• (2) GU
• 1x cup of Gatorade Endurance & Coke taken at every aid station

Run Nutrition Totals:

• Calories: 1073* (370 per hour)
• CHO: 287g (99 per hour)
• Sugar: 237g (82 per hour)
• Sodium: 6180mg (2131 per hour)
• Potassium: 1995mg (688 per hour)
• Magnesium: 272mg (94 per hour)
• Caffeine: 166mg (57 per hour)

*For reference, Jordan raced at ~154LBS (Hourly Caloric Intake (Run): 2.53 calories /LB per hour)
**The run was assuming ~2oz of Gatorade Endurance /Coke per cup consumed or ~44oz total of each

RUN TOTALS: 2:55:45 - 6:42 per mile

Post Race/Recovery:

Photo courtesy of Rappstar Photography[/li]
• (2) In-n-Out Double-Doubles without onions
• (1) French Fry
• (1) Vanilla Shake

*If you would like to schedule a 1/2 or Ironman specific[/li] Nutritional Evaluation, please e-mail Brian to set-up your appointment (Brian@PersonalBestNutrition.com).
Mention RAPPSTAR for a 10% discount!
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Brian Shea
http://www.PersonalBestNutrition.com
Open-Water/Masters Swimming at the Jersey Shore:
Monmouth County NJ Ocean Swim/Masters Workouts