Nutrition Plan and Execution... Does this make sense?

Triathlon Forum
1

I’m racing both Quassy and Timberman 70.3’s this year and I’m trying really hard to get the nutrition aspect right. I’ve typically used gels every 45 minutes and either Perpetuem or Perform in the bottle.

I’m 5’7 157lbs and am working on establishing a base to work with. Here’s my thoughts for a 70.3 race:

Breakfast: Bagel with PB, banana

Swim:
1x gel 15 min before the start of the swim

Bike -
1x 24 oz 3 hour bottle of Perpetuem (3 scoops and 6 Endurolyte caps) (Hourly intake 1 scoop Perpetuem and 2 caps) 2.5/3oz sip every 20 minutes
2x 24 oz water bottles (Each hour 8oz of water from 3hr bottle, 16 oz from water bottle)
Gel as needed

Run -
Fuelbelt with 1x 2 hour bottle (8oz bottle with 2 scoops Perpetuem, 4 Endurolyte caps) 2.5/3oz sip every 20 minutes
Water from aid stations to get to 24 oz/hr
Gel as needed, possibly going to caffeinated gel in the second half

On the bike, I’m using a Profile HC BTA and a water bottle behind the saddle. I’m thinking of an aero bottle for the 3hr bottle on the frame, or just a second bottle behind the saddle.

Thoughts?

2

I just wanted to chime in on this as I’m always perplexed as to why athletes will choose to use Endurolytes as they have BY FAR the least amount of electrolytes of any capsule on the market.

Presumably you’re adding in the electrolyte caps because you’ve determines you need more than what’s already in the drinks you’re consuming. The (2) key electrolytes we look at when measuring intake are sodium & potassium as these are the (2) most prevalent in our perspiration, urine, etc…

So you’re going to consume (10) Endurolytes which will give you:

**Sodium: **400mg
**Potassium: **250mg

Let’s say you switched to SaltStick & cut the # of capsules in 1/2. These (5) caps would have:

**Sodium: **1075mg
**Potassium: **315mg

So by moving from (10) Enduroytes to (5) SaltStick, you could more than DOUBLE your sodium & potassium intake.

Also, if you look at the electrolytes from the 400-calories of Perpetuem you’re putting in the bottle, it will yield:

**Sodium: **330mg
**Potassium: **180mg

If instead of using Perpetuem, you used 400-calories of EFS (for example), you would have:

**Sodium: **1260mg
**Potassium: **672mg

So if you switched from Perpetuem to EFS & consumed ZERO electrolyte caps of any kind (NONE!), you would change the amount of sodium & potassium:

Perpetuem (400-calories) + Endurolytes (6-caps):
Sodium: 570mg
Potassium: 330mg

EFS (400-calories):
Sodium: 1260mg (+690mg)
Potassium: 672mg (+342mg)

All while consume ZERO electrolyte caps. Just some food for thought…literally :wink:

3

Thanks Brian, I’ll do some reading up and check those out.

4

We’ll said. After 5 years of pounding salt pills during halfs/fulls and using a low electrolyte drink, I switched to efs on the bike and liquid shot on the run mixing in plain water throughout w 0 salt pills. This was at the Florida 70.3 which wasn’t crazy hot, but still hot for early season. I felt great and usually don’t do well in the heat. Think my overdosing on salt pills may have been part of my problem. As always recommended, I tried this on a 56/3 race pace sim before.

5

If you need additional calories on the bike you can use the EFS orange and add the First Endurance Liquid shot to the bottle. It comes out tasting like a creamsicle. I have made super concentrated bottles like this with no issues. Just remember if its hot to consume around 12oz of water for every 100 calories.
For the run just throw a Liquid Shot flask in your pocket (400cal) and take water at the aid stations. No fuel belt needed.

6

i dont know why you would want to take all that stuff with you, no need for three water bottles, you can switch at aid stations, same with running, no need for a fuel belt, just get what you need from aid stations
.

7

Hey Brian, why does your STWITCH
code no longer work?

You guys make great products!

8

Hey Brian, why does your STWITCH
code no longer work?

You guys make great products!

It should work…you’re trying to use it at: http://www.personalbestnutrition.com/ It was used this AM & I just tested it (you sure you’re using all CAPS)?