Race day nutrition
PreRace
2 Vanilla Crisp Powerbars
3 packs of maple brown sugar instant oatmeal (sent over from Canada)
1 large Coffee
½ bottle of Powerbar Perform before swim warmup
Bike (all Powerbar Perform was mixed at 50g of carbs for 750m bottle)
0-22km 750ml of Perform
22-45km ½ bottle of On Course Endura + a big drink from another bottle of Endura + 250ml Perform
45-67km 1 x Powerbar Starberry Banana Gels + 750ml water +250ml Perform
67km-93km 2 x Powerbar Starberry Banana Gels + 750ml water +250ml Perform
93km-112km 750ml of Perform
112km-135km ½ bottle of Endura + ½ bottle of Perform
135km-157km 2 x Powerbar Starberry Banana Gels
157km-180km ½ bottle of Perform + 1 Powerbar Strawberry Banana Gel
Run
Aid stations were roughly once every 2kms and I alternated between:
-1 Powerbar Strawberry Banana Gel + at least 2 cups of water
-At least one cup of water, but if I felt like more I grabbed more.
The total was 10 Gels.
Race Nutrition was almost exactly as I had planned. The only differences were that I had planned on full bottles of Endura on the bike, but they were handing out ½ bottles and on the run I also grab a few sips of coke if I really felt like it at aid stations.
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