Wednesday, November 14, 2012

Nutrition Plan for IMAZ

My nutrition has been a little bit of a struggle for me this year. This is clear as it has taken me awhile to finalize this. I started this post on 8/29/12 so I could develop it over the course of my training and have it dialed in exactly to the best nutrition plan possible. I was having a hard time find stuff that was appetizing to me while training. I am the opposite of someone with a sweet tooth. I love savory foods so finding something to eat in the world of sweet gels and sugary bars was hard.

Breakfast: 800-1000 Calories from moderate to low glycemic index foods 3 to 4 hours prior
Oatmeal w/ milk, brown sugar, butter (1 cup dry =300 Calories); 2x Banana (200 Calories); Powerbar Ironman Perform (70); English muffin w/ PB and Honey (260 calories).

Pre-Race: 200 Calories/hour in the last 3 hours, Liquids
Powerbar Harvest Oatmeal Raisin Cookie Bar (250 Calories), Water

Swim: Nothing

Bike: 350 calories per hour on the bike. Drink water before starting any calories. Beginning to sip right away out of T1 and continue for 20 minutes. Every hour on the bike I plan to eat: 1/2 banana (50 calories), 1/2 powerbar (115 calories) Powerbar Energy Blasts (190 calories). And a salt tab every other hour. Every hour on the bike I plan to drink: 20 oz of water (Shiv bladder) and 15 oz of Gatorade (half my aero drink). Chase each mouthful of solid with 2 to 3 mouthfuls of water.

Run: Get in at least 200 Calories per hour. Every hour on the run I plan to eat: 1/2 banana (50 calories), 1 Gel (110 calories), and get the remaining calories from coke. Every hour on the run I plan to drink: 10 oz water and 10 oz coke. When using gels, follow with water. I may or may not mix in some oranges and pretzels depending on how I feel. I also play to take a salt tab every other hour.

My motto for the weekend will be from the legendary triathlete, Scott Molina, "When you feel good, eat."

If you see me on the course, don't shout good job, please shout EAT!

Monday, November 12, 2012

Packing! Did I miss anything?

I am planning on starting to pack but am having some anxiety. See my list below and let me know if I am missing anything.

Morning Clothes Bag:
Swimsuit top
Rev3 Pearl Izumi tri shorts
tinted goggles
Trislide -Move to Run Gear in AM after applying
2x water bottles -Fill bike in AM
baggie of Powerbar Perform
electrical tape -Put on bike in AM
bike nutrition: 2x Powerbar Energy gels
bike pump
flip flops
Garmin -Put on bike in AM

Bike Gear Bag:
hr strap
Rev3 Pearl Izumi Elite Bike Jersey
nutrition in jersey pockets: Powerbars, gels, salt tablets
Pearl Izumi Tri Fly IV Carbon bike shoes
sun glasses

On bike:
bladder (water)
aero drink (Powerbar Perform)
rubber bands (x3)
saddle bag; spare tube, multi tool, levers
Garmin holder

Bike Special Needs Bag:
Swiftwick socks
spare tire
spare tub
extra food -TBD (fig newtons, peanut butter filled pretzels, oreos, etc)
salt tablets

Run Gear Bag:
Rev3 T-shirt
Rev3 Pearl Izumi Tri Top
Lululemon black tank
running shoes
Swiftwick socks
Rev3 Wisconsin Dells Visor
race belt w number
nutrition: Powerbar Energy gels

Run Special Needs Bag:
salt tablets
long sleeve dry fit
extra food-TBD (fig newtons, peanut butter filled pretzels, oreos, etc)

messenger bag (carry-on)
eye shades
cell phone/charger
Epi pen
Garmin charger
temporary tattoos
checklist/athlete guide
pill bottle (benadryl, sudafed, ibuprofen, midol)

swim suit
dirty bike towel
Rev3 sling bag
plastic baggies
sunscreen/face sunscreen
arm warmers?
cycling kit
normal clothes

Any suggestions on how to pack a bike pump?

Wednesday, November 7, 2012

Season is almost over!

Although the major task is still at hand I can't but help myself and think about what I am going to do when I have that extra time on my hands.

-Getting pretty. I need a haircut and eyebrow wax bad!
-Not having to think about hitting my workouts. Just getting out there and enjoying the feel.
-Lots of cross training. I love to do it but seem to never have time for it when the mileage ramps up.
-Housework. Crazy I know, but we are currently renovating our kitchen and I want to be able to put some hard work and focus on it. I also want to catch up on cleaning.
-Sleeping In
-Watching movies
-Catching up with friends.
-Taking walks; hopefully before it snows.

It seems like everyone else is really enjoying the time off. For me it is right around the corner!

Tuesday, November 6, 2012

"A" race plan

11 days to go! For my "B" race this year I mapped everything out ahead of time down to every last detail I could control. This helped me significantly by staying focused on what I have focused so much on already and not getting caught up in all the shiny things at the expo. Yes it is a little over the edge for most, but it is what works for me. I am not going to toss in the towel or cry myself to sleep if everything doesn't go as planned. I like to think of it as an outline. Feel free to comment if I blatantly forgot anything or recommendations on can't miss places in the Tempe area.

Thursday, November 15

Swim/Shower: 7:45 AM
Leave for airport: 9:45 AM

Have packed lunch for airport!

Flight Departs DTW: 11:15 AM
Flight Arrives PHX: 1:40 PM

Eric Departs DTW: 12:05 PM
Eric Arrives PHX: 2:30 PM

Grocery Shop (Safeway): 3:15 PM
Hotel Check In/Unpack: 4:30 PM
Shake Out Run or Easy Hike Optional/Stretch (:45)/Shower: 5:30 PM
Dinner (Edamame/top sirloin Steak Stir Fry w carrots, celery, water chestnuts, mushrooms, onion, broccoli /Quinoa/Yogurt& Raspberries): 6:30 PM
Read: 8:30 PM
Bedtime: 9:00 PM

Friday, November 16

Wake Up: 9:00 AM
Stretch/Roll: 9:30 AM
Breakfast (Hotel): 10:00 AM
Bike Build: 10:30 AM
Athlete Check In/Packet Pick Up: 11:30

Lunch options (12:15 PM): Cornish Pasty Co, Essence Bakery, Green, or Udupi Cafe 

Hotel/Chill/Movie: 1:30-4:30 PM
Organize Bags: 4:30-5:30 PM
Athlete Dinner: 5:30 PM (Eric drops off)

Laura Departs TVC: 1:35 PM
Laura Arrives PHX: 7:10 PM (Eric picks up; then comes to get us at athlete dinner)

Hotel: 8:30 PM
Sleep: 9:30 PM

Saturday, November 17

Wake Up: 8:00 AM
Breakfast (Hotel): 8:30 AM
Swim: 9:30 AM
Bike: 10:30 AM

Lunch options (11:30 AM): La Bocca Pizzeria or Med Fresh Grill 

Finalize Gear Bags: 1:00
Check In Gear Bags/Bike: 2:00 PM
Dinner (Salad/Baked Breaded Chicken Thighs/Pasta w/ Parm Cheese/Roasted Brussel Sprouts and Mushrooms/Yogurt&Fruit): 6:00 PM

Sunday, November 18 RACE DAY

Wake Up/Stretch: 5:00 AM
Breakfast: Oatmeal w/ milk, brown sugar, butter; Banana; Powerbar Ironman Perform; English muffin w/ PB and Honey. Powerbar Harvest Oatmeal Raisin Cookie Bar
Leave Hotel: 5:45 AM Pump tires, last minute bag items, etc.
Water: 6:45 AM
Race Start: 7:00 AM

Swim: Pace: At the 13th buoy want to be under 30 mins. 

T1: Bike jersey w/nutrition, bike shoes, adjust timing chip, take off watch, trislide, heart rate monitor, sunscreen.

Bike: Start Garmin! Pace: 19.5 mph, Garmin will be set to 15:23 per 5 miles and also the markers below. Paces below are for middle and end of loops.


T2: Trislide, Tank or t-shirt, socks, run shoes, race belt, garmin.

Run: Reset Garmin! Pace: 9:10 min/mile. Garmin will be set to alert at markers below. Paces below are for middle and end of loops.


Monday, November 19
Celebration Day/Ironman Store: 7 AM/9AM

Flight Departs PHX: 1:30 PM
Flight Arrives DTW: 7:18 PM

Eric Departs PHX: 11:00 AM
Eric Arrives DTW: 4:48 PM

Laura Departs PHX: 11:15 AM
Laura Arrives TVC: 8:30 PM