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Nutrition for a Half


Citylauf 10k in Germany (June)

I am basically writing this post for myself. Because, without fail, every time I have a race coming up I start to wonder: What did I eat/drink during my last race? How many calories should I take per hour? What about salt? What works and what doesn't? You'd think I would know these things but somehow I still forget. By now I am too embarrassed to call Coach M yet again and ask her. So after my nutrition at the Mountain Man Half worked out rather well, I decided to record it right here. Now I know where to look next time I'm clueless about what to pack in my race picnic basket.

Here is what I consumed on Sunday before and during the Mountain Man Half:

Simple. Nutritious. Yummy. 

Breakfast (about 2-2.5 hours before the race):

1/2 cup quick oats
1 cup water
1/2 scoop protein powder
1/4 c apple sauce
cinnamon

(This is what I eat every morning. Usually I add nuts, raisins, and canned pumpkin but I figure the simpler the better before a race.)

2 MetaSalt tablets
water

My favorite!

Pre-Race:

(Aehm. I seem to already have forgotten this part. So here is what I think I did/should do.)

water with electrolytes
1 GU gel (about 20 minutes before the start)

 candy anyone?

On the bike: (about 700 cal)

2 bottles of GU Brew (200cal)
1 package of Clif shot blocks (200 cal)
3 GU gels (300 kca)
2 extra water bottles at aid stations

( I think it wouldn't hurt to eat another 100 cal at some point on the bike...)

Very close runner-up!

On the run:

2 GU gels (200 cal)
water at every aid station

(I could've definitely made use of another gel on the run. Good thing they will be handing these out at WTC races because I only have so many pockets in my jersey... Oh, and I just remembered the Coke! Yes. I was missing the Coke after mile 7 big time! Forget the 3rd gel and give me some Coke!)


That's it. As I have mentioned here, I have discovered that I need to be somewhat excited about the items in my picnic basket or fueling right is just not going to happen. So for now this is what's on the menu for a half-iron distance event.



PS: I am not sponsored by any of these companies. This is just what I like and what works for me.

PPS: I just checked out the Athlete Guide to the race in Vegas and jumped for joy when I read what all I could possibly indulge in during the run:

performance drink
water
cola
bink breaker bars
GU gels
Roctane gels
GU chomps
pretzels
fruit

It's really too bad I will most likely only go with the water, coke and maybe a gel or two. I am seriously considering going out there after I finished the race and partaking of all the goodies. Although by then I will most likely already be in a sugar-induced coma and none of this will even sound good!




Comments

Lynda Wallenfels said…
Sarah, thx for sharing what worked for you. I love this post.
August 29, 2012
Colleen Rue said…
I may have to copy your idea and do a blog on this as well. It is SO easy to forget and SO MANY people always ask me about it. We are just kindred spirits with our love of the Gu Chocolate Mint and Chocolate Raspberry. Have you tried the Roctane Cherry Lime.....I like it too :)
August 29, 2012
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