PBN Team Member (Jordan Rapp), just recorded what is arguably one of the greatest comebacks in our sport. I don’t want to dwell on the negative, because as Jordan has said: "I was involved in a hit & run. I was hit. And now I'M the one running!". With that, this was Jordan on March 23, 2010….



& this is Jordan nearly 8-months to the day later…


Photo courtesy of Timothy Carlson

To say this is remarkable would be a gross understatement & it’s been absolutely amazing watching this unfold. HUGE accolades to Jordan & Jill & cheers to what’s going to be a truly meaningful Thanksgiving for them, their families & friends.

Now, onto the reason you opened this thread….the nitty-gritty on another meticulously executed race & nutritional plan. As we noted w/ Jordan’s IMAZ Nutrition Report 2009, he has a strategy which works for him & as such, very little adjustment need to be made assuming the conditions are relatively similar. As such, you’ll notice his intake strategy is nearly the same, with just some slight differences which can partially be attributed to the change from the on-course drink moving from Gatorade Endurance to PowerBar Perform.

Please drop a reply if you have any questions & we’ll aim to get back to you ASAP. Enjoy…

Ironman Arizona Triathlon – November 21, 2010
Race Totals: 8:16:45
Swim: 51:57
Bike: 4:22:38 (25.59 mph)
Run: 2:58:02 (6:47 per mile)
4th place professional male

Complete race results posted here.

BREAKFAST:

• Bowl of Koala Crisp (approx 2c) with 1c Almond Breeze
• Ultragen Shake (2-scoops)
• (1) Banana
• (1) EFS Bar
• 1/4 Bar Endangered Species Chocolate
• (1) Laughing Giraffe Vanilla Almond Snackaroon
• (2) SaltStick capsules
• (3) MultiV & (4) OptygenHP

PRE-SWIM: (1) bottle w/ (2) EFS + (1) scoop PreRace & (1) SaltStick

SWIM TOTALS: 51:57 (25th o'all)

Bike Nutrition:

Photo courtesy of of Kerry Yndestad

• Starting Bottle: (3) scoops EFS + (3) SaltStick capsules
• 1x EFS Liquid Shot Flask
• Approx (3) bottles of on-course PowerBar Perform
• (4) GU Roctane
• 1/2 Virtue Bottle w/ (3) scoops EFS + (3) SaltStick capsules. Was planning to drink the whole thing, but was too windy on Rio Salada Pkwy coming back to town. Had a big gust hit me between buildings and *almost* crashed, so I decided not to finish bottle
• (6) SaltStick capsules

Bike Nutrition Totals:

• Calories: 1757 (403 per hour)
• CHO: 434g (100 per hour)
• Sugar: 217g (50 per hour)
• Sodium: 5932mg (1361 per hour)
• Potassium: 1981mg (454 per hour)
• Magnesium: 910mg (209 per hour)
• Caffeine: 140mg (32 per hour)

*For reference, Jordan raced at ~155LBS (Hourly Caloric Intake (Bike): 2.74 calories /LB per hour)

BIKE TOTALS: 4:22:38 - 25.59 mph

Run Nutrition:

Photo courtesy of of Kerry Yndestad

• 20x SaltStick capsules taken approximately every mile on the run
• (1) EFS Liquid Shot Flask
• (2) GU
• (1) ‘cup’ of PowerBar Perform & Coke taken at every aid station (approx 1.5oz of each at (24) stations)

Run Nutrition Totals:

• Calories: 1165* (394 per hour)
• CHO: 297g (100 per hour)
• Sugar: 216g (73 per hour)
• Sodium: 5712mg (1930 per hour)
• Potassium: 1604mg (542 per hour)
• Magnesium: 383mg (129 per hour)
• Caffeine: 103mg (35 per hour)

*The run was assuming ~1.5oz of PowerBar Perform & ~1.5oz of Coke consumed at each of (24) aid stations (~36oz total of each)

RUN TOTALS: 2:58:02 - 6:47 per mile

If you would like to schedule a 1/2 or Ironman specific Nutritional Evaluation, please e-mail Brian Shea today for availability & additional information (Brian@PersonalBestNutrition.com).

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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