Wow, this is really helpful. Thanks for posting!

That seems like a lot for breakfast. And no water on the run, that's amazing. Thanks for posting, very helpful!

Brian-

Great Report! Some interesting numbers there. Would you consider Jordans Sodium/Potassium intake, low/normal/high compared to other athletes? Also, the link to the bike is not the bike he rode at IMTX to the best of my knowledge. Also is there any other gel flavor that you would compare Kona Mocha to?

Thanks,

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-Brad Williams
Website | Twitter: @BW_Tri |Instagram: @BW_Tri | Strava | Co-Founder & Coach at: KIS Coaching
Partnered with: Zoot Sports | Precision Fuel &Hydration | ISM

why coconut milk for breakfast?

So 14 total Salt Sticks on the bike (8+6 in bottles)? How many Salt Stick capsules on the run? I know in the past Jordan has taken upwards of 20 or so. Also, was he using the older capsules or the new ones with caffeine?

Finally, I assume the liquid shots were not added to the Shiv bladder, right?

Bob

I'm impressed by the number of calories consumed.

What I get from that is this - it's the type of calories being consumed. Taking in 400+ calories/hr of Random Throw A Dart Nutrition is probably handled much worse than 400 cal/hr of specific well thought out goods.

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"Outwork your talent." Kevin McHale

Wondering about the salt sticks. Would Jordan need to take in nearly as many if he was racing in cooler temps?

I was questioning this as well as the way it is written, it seems to imply that the shots were added. But the Shiv bladder only hold 22-24oz, and it states that there is 20oz of water in there. Each liquid shot is 5oz according to the link, so I guess water in the bladder + shots carried separately.

No, they are mixed....

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Fyi...I'm in meetings until this afternoon, but will get back on here asap to address your questions & will check-in w/ Jordan to see what his schedule looks like, to do the same.

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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

Half of a Green & Black's chocolate bar with breakfast, that sounds mighty good. I have an 88% one right here in my desk. Validated!
Thanks for posting, it's always interesting to read these reports.

Ah, then the oz for the water must be off. It should probably closer to 12-14oz of water + shots instead of 20oz.

Great detail, thanks. I am curious with the size of Jordan's breakfast, how many hours before the start was it consumed?

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"I was watching the London Marathon and saw one runner dressed as a chicken and another runner dressed as an egg. I thought: 'This could be interesting'."

Done by 5am.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

It's all in the bladder. So 2xLiquidShot flask + enough water to fill the bladder. I actually mix them in a bottle the night before. If you fill up the the "pinch" on a Specialized bottle, that's 20oz. I.e., the bottle is like a figure-8, only the lower part of the "8" is much bigger than the top. The bottom of the "8" is 20oz. So add some water. Add 2x LiquidShot flask. Add enough water to get up to the area where it narrows down. That's 20oz exactly.

Interestingly, no SaltStick on the run. I actually take more on the bike than I used to. And I sodium load the day before - I take 12 the day before the race - and I've found I don't need to take as many on the run. I still have them - and overall I can take less if I take them before. So I now take more the day before and more on the bike, and now I feel like I'm way ahead of the game on the run, whereas before I was always on the verge of cramping.

I also drink less water the day before the race. I actually don't drink any water the day before the race. I only drink coconut water or OJ or EFS or something with some electrolytes. I think when i was drinking water alone, I was just flushing a lot of the electrolytes I had in my system out.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

MCT - medium chain triglycerides. A very dense, very efficient fuel source. Same reason I eat the coconuts.

Though this isn't real "coconut milk" (like you'd used for Thai Cooking), It's coconut "milk" - http://www.turtlemountain.com/...-beverages/chocolate

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Just curious, as we know what happened in IMAZ 2011 and not saying it was related to nutrition... what did the race nutrition plan look like for that race?

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Thanks Jordan, lots of great ideas here with the electrolyte preloading the day before and on the bike.

I need to try the Mocha EFS. People seem to love it and I'd guess when dissolved in water would taste like chocolate milk.

I guess the big question is how you get the bladder clean the day after a race!

Bob

I think the Green and Blacks 85% is their best. Or, perhaps the mint. The 70% is a good choice, too, though.

It's awesome....it's actually like riding with an Iced Mocha...lol. It's also a way to efficiently carry quit a few calories as with Jordan's setup, there's 800 calories just in the bladder.

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Wattie Ink Triathlon Team
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Virtually identical. Except I ate almost 100% of my meals in my hotel room - cooked by me - before the race.

I ate the exact same meals - at the exact same places - the two days before IMAZ 2010 as I did before IMAZ 2011, but still, anytime you eat out, you are taking some additional risks.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

It's really easy. You just flush it with hot water.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

I start breakfast at ~4:30 and finish by ~4:50 for a 6:50 start.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp