Internal Mono(b)log

Sitting in a cafe at Tremblant drinking green tea and passing time til dinner, I figure now is as good a time to write about my race day nutrition plan as any. So here it is:

My nutrition plan has changed a bit over this summer: I’ve started including more solid and natural nutrition into the mix. I still heavily rely on FirstEndurance liquid shot and drink but now have added my home-made energy bites into the mix with great results.

Today, the day before the race, I’m eating a lower fibre diet, still whole foods and largely unprocessed but no big salads, mostly cooked veg and light, easily digested fish and/or eggwhites for protein. I’ll aim to eat to a zero calorie deficit today and each time I wake at night to pee, I’ll top up with a banana.

For breakfast I’ll have a coffee and a banana, granola and cottage cheese (normal brekkie).

Pre-swim I’ll eat 2 GU Rocktane with some water.

Out of the swim, for the first 5-10k I’ll drink just water and let my system settle before putting any kind of fuel in. On the bike I have 2 flasks of EFS liquid shot diluted with water in a speedfil a2 (800 calories) and 2 bottles of EFS drink (200 calories), a bottle of water and 10 energy bites (500 calories) and refills for each of these at the Special Needs tent. This works out to about 500 calories per hour and since I hope to finish the ride in a little less than 6 hrs, my goal is to consume most of this.

The run is similarly planned. 10 bites, 1 flask and 1 EFS drink per 2 hrs with refills in special needs.

I expect that this will be my last blog post until Monday. Though I may try to do a quick finish time post Sunday night. I’m #1176. You can track me on ironmanlive.com or with the irontac app on a smartphone.

Cya on the other side of hearing: Rick Yazwinski… You… Are… An… Ironman! 🙂