tag:blogger.com,1999:blog-4482742596621083122.post9777342969753401..comments2023-10-16T07:37:17.844-05:00Comments on Hungry Like The Wolfgram: Race Report: Ironman HawaiiMikehttp://www.blogger.com/profile/09212407258049853792noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-4482742596621083122.post-68570760472858274222011-10-12T19:10:18.207-05:002011-10-12T19:10:18.207-05:00congrats on a fantastic result !! we all know how...congrats on a fantastic result !! we all know how humbling kona can be. i have really enjoyed following your journey and look forward to the next phase. it may not be that anything is wrong with your swim technique but how you swim in open water. when there is a swell you need to change your stroke and increase your stroke rate to power through.jenez_worldhttps://www.blogger.com/profile/07590643800488678672noreply@blogger.comtag:blogger.com,1999:blog-4482742596621083122.post-10075659752686689022011-10-12T18:44:16.599-05:002011-10-12T18:44:16.599-05:00Jon-
My nutrition plan was as follows (I didn'...Jon-<br /><br />My nutrition plan was as follows (I didn't execute the hydration part well enough, but I think I had a decent plan going into the race):<br /><br />Prerace - 700ish calories 3 hours before the race. One gel about 20 minutes before the swim. Water with Fizz before the start.<br /><br />Bike - 4 hour bottle of unflavored Perpetuem mixed with strawberry Heed for flavoring and to cut down the total protein. It was 800 calories of Perpetuem mixed with 200 calories of Heed. I drink off that every 20 minutes and wash it down with water. I mix it as a paste so it's thick. It only lasted 3 hours and 40 minutes. I also had 1.5 Hammer bars cut up into chunks in my bento box that I took as I wanted. Those lasted about 3.5 hours. After that was gone, I switched to gels for the remainder of the bike. I took at least two salt pills every hour, so I was taking in about 700mg of sodium per hour. I also took one Pepto pill at the halfway point to keep my stomach settled. My goal for water was about 40-50 oz of water per hour but I didn't hit that. Bad execution on my part. I took in about 1500 calories on the bike. I burned close to 4000 so I replaced 37% of my calories which is right where I want to be (30-40% is my goal).<br /><br />Run: Start run with Tylenol and Pepto, 16oz of Red Bull on fuel belt. I also took a 24 oz bike bottle to drink early in the run to make sure I could rehydrate after the bike. I take 2-3 gels per hour and try to take in about 3 salt pills per hour (700mg). Goal for water was 40-50 oz per hour. I had more gels and Red Bull at special needs. I lost track of how many gels I took, but I'd say I averaged 2 per hour plus the Red Bull so I probably took in about 900 calories on the run.<br /><br />I'd say my nutrition plan was good. I just didn't execute the hydration well enough. I hope this helps.Mikehttps://www.blogger.com/profile/09212407258049853792noreply@blogger.comtag:blogger.com,1999:blog-4482742596621083122.post-37712818740096379952011-10-12T11:22:36.903-05:002011-10-12T11:22:36.903-05:00wow - WOW! you pushed through a really tough day!...wow - WOW! you pushed through a really tough day! congrats on your finish, and you WILL be back!Katiehttps://www.blogger.com/profile/10004930640458109084noreply@blogger.comtag:blogger.com,1999:blog-4482742596621083122.post-80527064034894550522011-10-12T09:25:27.711-05:002011-10-12T09:25:27.711-05:00Congrats on a great race! I've heard Kona is W...Congrats on a great race! I've heard Kona is WAY harder than you can ever imagine, and keeping strong when you're hot, tight and tired could not have been easy. I look forward to see what happens for you in 2012!Bethhttps://www.blogger.com/profile/13187172647072971436noreply@blogger.comtag:blogger.com,1999:blog-4482742596621083122.post-71185930341123888542011-10-12T08:45:34.586-05:002011-10-12T08:45:34.586-05:00Awesome job Mike! You really pushed through a toug...Awesome job Mike! You really pushed through a tough day out there. Thanks for describing your nutrition for the run. I learned a lot!Jonhttps://www.blogger.com/profile/03748250987644502052noreply@blogger.comtag:blogger.com,1999:blog-4482742596621083122.post-42820783258541661892011-10-12T08:35:32.516-05:002011-10-12T08:35:32.516-05:00Great Job Mike!! I've really enjoyed followin...Great Job Mike!! I've really enjoyed following you on your path thru Kona. I can't wait to see what you can do in 2012 with a little more experience under your belt!!Brianhttps://www.blogger.com/profile/16548054026769610938noreply@blogger.com