Long-Course Triathlon Nutrition Planning Your Nutritional Strategy:

½ & Iron-Distance Racing

Brian Shea President/Head Coach

www.PersonalBestNutrition.com

I. How Important is a Race Day Nutritional Strategy? How Many Calories Do I Need?

Approximate Calorie Consumption per Hour (Bike)

½ IM to IM Triathlon = 2 – 3 calories x Body Weight (LBS)

II. Liquid vs Solid Calories

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OR…

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What Does 700-800 Calories Look Like?

III. Electrolyte Replacement

Sweat Rate Scale (1 to 5): 1=Very Low Sweat Rate; 5=High Sweat Rate

Calculating Electrolyte Intake (Sodium): Baseline = 250mg Per Hour

Example (Moderate Sweat Rating = 3): 250 x 3 = 750 (i.e. Target of ~750mg of Sodium Per Hour)

James Cunnama 2010 Rev3 Iron-distance (1st Place)

2010 Austin 70.3 (1st Place) 2010 Ironman Florida (1st Place)

2011 Ironman South Africa (Pending )

Bike Nutrition Totals: Calories: 2392 (526 per hour) CHO: 562g Sugar: 257g Sodium: 4462mg (981 per hour) Potassium: 537mg

Jordan Rapp 2010 Ironman Arizona (4th Place) 2009 Ironman Arizona (1st Place) 2009 Ironman Canada (1st Place)

Bike Nutrition Totals: Calories: 1654 (382 per hour) CHO: 429g Sugar: 279g Sodium: 6635mg (1532 per hour) Potassium: 2653mg

Q&A…..