long-course triathlon nutrition planning your nutritional ... · 2010 ironman arizona (4th place)...
TRANSCRIPT
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…..