10 most Recent Topics - Personal Best Nutrition Forum

10 most Recent Topics - Personal Best Nutrition Forum http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl - Personal Best Nutrition Forum en-us Personal Best Nutrition Forum Thu, 17 May 2012 04:37:16 +0000 http://blogs.law.harvard.edu/tech/rss 30 PBN News, Q&A, etc... - Ironman NYC Update: Swim Will Be Wetsuit Legal http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1330606880/0#0 Personal Best Nutrition Forum/PBN News, Q&A, etc... http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1330606880/0#0 As reported from Ironman (connect@ironman.com) in an e-mail dated February 29, 2012: The Ironman U.S. Championship Will Be Wetsuit-Legal for Age Group Athletes The swim for the Ironman U.S. Championship will be wetsuit-legal for age group athletes. Race morning transportation logistics will not allow for a race day decision regarding wetsuit use according to temperature. Additionally, water temperature in the Hudson River fluctuates considerably according to the tides. Water temperature for race day in 2012 is expected to be between 74 and 78 F. For these reasons, and to allow athletes to better prepare for the race with minimal hassles on race morning, WTC has deemed that the Ironman U.S. Championship is wetsuit-legal. --- Are you racing NYC & need to stock up on <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/537.html" target="_blank">Ironman Perform</a>?? <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/537.html" target="_blank"><img src="http://www.personalbestnutrition.com/pbn/images/perform.jpg" name="post_img_resize" alt="..." title="..." border="0" style="display:none" /></a> ---- Brian Shea President/Head Coach <a href="http://www.PersonalBestNutrition.com" target="_blank">www.PersonalBestNutrition.com</a> Your source for: <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/537.html" target="_blank">Ironman Perform</a>, <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/scan/st=db/se=First%20Endurance/sf=manufacturer/tf=category%2Ctitle/sp=results3.html?id=DRXN8HXc" target="_blank">1st Endurance</a>, <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/159.html" target="_blank">CarboPro</a>, <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/130.html" target="_blank">Cytomax</a>, <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/scan/st=db/se=GU/sf=manufacturer/tf=category%2Ctitle/sp=results3.html" target="_blank">GU</a>, <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/scan/st=db/se=Salt%20Tablets/sf=category/tf=title/sp=results2.html" target="_blank">Salt Caps</a>, etc.... Sports Nutrition Programs - Sports Nutrition Program - Swimmer http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1191216208/1#1 Personal Best Nutrition Forum/Sports Nutrition Programs http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1191216208/1#1 Guys,. Remember swimming is a bit different training and nutrition wise from some other sports, so the extra whey is most likely not necessary unless your son just hates meat/eggs... Sports Nutrition Programs - Sports Nutrition Program - Runner http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1191215808/2#2 Personal Best Nutrition Forum/Sports Nutrition Programs http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1191215808/2#2 Some best foods for the runners,. Greek yogurt Raw almonds Bananas Broccoli Whole-grain bread Skim milk Boneless, skinless chicken breast Salmon Eggs (well, I just eat the whites) Sweet potatoes Oranges Articles - GLUCOSAMINE AND JOINT HEALTH http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1190736123/2#2 Personal Best Nutrition Forum/Articles http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1190736123/2#2 Nice useful read about the GLUCOSAMINE AND JOINT HEALTH,. I appreciate you effort please some more reads like this,. Race Reports - IM Arizona Nutrition Report (9:29 - 2nd M40-44) http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1322663771/0#0 Personal Best Nutrition Forum/Race Reports http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1322663771/0#0 In addition to working with a # of professional athletes who had great days at IM Arizona (including women’s champion Leanda Cave (8:49), 7th place female - Kathleen Calkins (9:12), the bulk of the athletes we work with are age groupers ranging from first timers to those targeting a Kona slot. Some of these athletes don’t mind us publicly disclosing their nutritional programs & below I’ve outlined that of NJ's Sean Reilly who came out of the water 79th in his age group but ran his way to 2nd place in the M40-44. Don’t hesitate to drop a reply if you have any questions/comments & I’ll aim to get back to you ASAP. Happy reading…. Ironman Arizona Triathlon – November 20, 2011 Race Totals: 9:29:29 Swim: 1:08:58 (79th in age group / 482nd o’all) Bike: 5:01:50 (22.26 mph – off the bike 17th in age group & 140th o’all) Run: 3:12:13 (7:20 per mile – finished 2nd in age group & 69th o’all) Complete race results posted <a href="http://ironman.com/events/ironman/arizona/?show=results#axzz1f6O95Pm2" target="_blank">HERE</a>. BREAKFAST: <ul><li>1.5 Peanut Butter & Jelly Sandwiches</li><li>12oz <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/110.html" target="_blank">InfinIT Mud</a> Coffee</li><li>(1) Banana</li><li>(3) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/332.html" target="_blank">MultiV</a> & (4) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/395.html" target="_blank">OptygenHP</a></li></ul> PRE-SWIM: (1) bottle w/ (2) scoops of <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/335.html" target="_blank">EFS</a> + (1) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick</a> & (1) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/688.html" target="_blank">Accel Gel</a> (Chocolate) before getting in the water SWIM TOTALS: 1:08:58 (79th in age group / 482nd o’all) BIKE TOTALS: 5:01:50 (22.26 mph – off the bike 17th in age group & 140th o’all) Lap Splits: <ul><li>1:37:36</li><li>1:41:59</li><li>1:42:15</li></ul> Bike Nutrition: <ul><li>(2) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/335.html" target="_blank">EFS</a>/ <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/159.html" target="_blank">CarboPro</a>/ <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick</a> Bottles (each containing): <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/335.html" target="_blank">EFS</a>: (2) scoops <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/159.html" target="_blank">CarboPro</a>: (3) scoops <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick Capsules</a>: Contents of (3) capsules</li><li>(1.5 sleeves) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/386.html" target="_blank">Clif Shot Bloks</a> – Margarita</li><li>(2) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/685.html" target="_blank">EFS Liquid Shot Flasks</a> + the contents of (1) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick Capsule</a> added to each flask</li><li>(4) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/688.html" target="_blank">Accel Gel</a> Chocolate</li><li>Approx 10oz of on-course <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/014.html" target="_blank">PowerBar Perform</a></li><li>(1) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/689.html" target="_blank">2nd Surge</a></li><li>½ Banana</li><li>(2) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick Capsules</a></li><li>Periodic sips of water at each aid station</li></ul> Bike Nutrition Totals: <ul><li>Calories: 2774 (555 per hour) </li><li>CHO: 671g (134 per hour) Sugar: 284g (57 per hour) </li><li>Sodium: 5593mg (1119 per hour) </li><li>Potassium: 2268mg (454 per hour) </li><li>Caffeine: 180mg (36 per hour)</li></ul> *For reference, Sean raced at ~152LBS [Hourly Caloric Intake (Bike): 3.65 calories /LB per hour] RUN TOTALS: 3:12:13 (7:20 per mile – finished 2nd in age group & 69th o’all) Run Nutrition: <ul><li>(2) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/685.html" target="_blank">EFS Liquid Shot Flasks</a> + the contents of (1) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick</a> added to each flask (actually consumed 1-full flask & approximately ¾ of the 2nd)</li><li>(1) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/688.html" target="_blank">Accel Gel</a></li><li>(1) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick</a></li><li>(1) ‘cup’ of Approx 10oz of on-course <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/014.html" target="_blank">PowerBar Perform</a> & Coke taken at every aid station</li></ul> *Alternated between <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/014.html" target="_blank">PowerBar Perform</a> Coke & water through 13-miles & then switched to Coke & water to the end [approx 1.5oz of each at (24) stations] Run Nutrition Totals: <ul><li>Calories: 1360 (425 per hour) </li><li>CHO: 342g (107 per hour) Sugar: 238g (75 per hour) </li><li>Sodium: 1966mg (615 per hour) </li><li>Potassium: 696mg (218 per hour) </li><li>Caffeine: 123mg (39 per hour)</li></ul> *The run calculations are assuming ~1.5oz of <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/014.html" target="_blank">PowerBar Perform</a> & ~1.5oz of Coke consumed at each of the 1st (13) aid stations & then exclusively Coke & water for the remaining (10) aid stations. NOTES: As you can see, Sean's hourly caloric intake is very high (even higher than '10 IMF Champ James Cunnama who's report we posted <a href="http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1289313588" target="_blank">HERE</a>). We came to this mark by continuously experimenting w/ a higher & higher intake strategy which Sean tolerated well. He also felt at the higher intake (about 25% more than we had done in previous IMs), he was able to maintain power output in the latter stages of the ride - better than he had at the lower #. Given that Sean is also a very strong runner, another concern was being able to process this many calories & still run well. Obviously he was able to do this, having the fastest run split in his age group. Now if we can only do something about his swim <img src="http://www.personalbestnutrition.com/yabbfiles/Templates/Forum/default/smiley.gif" border="0" alt="Smiley" title="Smiley" />)) As noted, if you have any questions please drop a reply or if it’s something that you feel is better handled offline, please shoot me an e-mail (Brian@PersonalBestNutrition.com). --- Brian Shea President/Head Coach <a href="http://www.personalbestnutrition.com/" target="_blank"><a href="http://www.PersonalBestNutrition.com" target="_blank">www.PersonalBestNutrition.com</a></a> Click <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/346.html" target="_blank">HERE</a> if you would like to have your PERSONAL nutritional strategy perfected this season. Brian has aligned the nutritional plans for professional triathletes such as Terenzo Bozzone, <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/346.html#JulieDibens" target="_blank">Julie Dibens</a>, <a href="http://twitter.com/#!/leandacave/status/121720151442853888" target="_blank">Leanda Cave</a>, <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/346.html?id=z7EeyR7U&mv_pc=786#SimonLessing" target="_blank">Simon Lessing</a>, <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/346.html?id=z7EeyR7U&mv_pc=786#JordanRapp" target="_blank">Jordan Rapp</a>, <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/346.html?id=z7EeyR7U&mv_pc=786#HeatherGollnick" target="_blank">Heather Gollnick</a>, <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/346.html?id=z7EeyR7U&mv_pc=786#AndrewYoder" target="_blank">Andrew Yoder</a> & MANY more!!! PBN News, Q&A, etc... - what to eat before a triathalon http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1243641851/2#2 Personal Best Nutrition Forum/PBN News, Q&A, etc... http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1243641851/2#2 Hi friend ... Eat something that is easily to digest and for the event if the organiser are not provindin the food , drinks etc you have been taking  triathlon training get the food and pack it to carry on the event. you will be eatng and drinking during the triathlon but still you will end up in a stage of dehydration... BEst of luck PBN News, Q&A, etc... - 24 Hours and Counting – What to Eat Before the Big http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1109288923/3#3 Personal Best Nutrition Forum/PBN News, Q&A, etc... http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1109288923/3#3 Best of luck Julie!! PBN News, Q&A, etc... - Training http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1294443628/0#0 Personal Best Nutrition Forum/PBN News, Q&A, etc... http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1294443628/0#0 Hello, A little background. 48 yoa, male. Ex-Smoker. I ran my first 5K about 3 yrs ago. Still a smoker ran 30:25. Quit smoking the next day, 9 months later ran my fastest to date 5K in 21:41. Started smoking again for about 7 or 8 months and have now been smoke free for about 14 months. I have run many races from 5K to my most recent marathon in Maine (4:08:25). For the past 2 years I seem to have been stuck in that 22 minute range on 5K's. I have always pushed myself when I train and keep record of all my times. This past Christmas I received a basic Timex Heart Monitor, long story short I have figured my Max HR to be approximately 205 (that may change I am running a 5K this weekend with the monitor on just to see where I am at). When I go out on a normal training run my heart rate is around 180 at about an 8:30 pace. The "rate zones" tell me I should be around 165 or so. For me that is about a 9:30 pace. It goes against everything I have been trying to do (or so it seems). So my question is this, have I been over training? Is that why I have not progressed in the past 2 years? Will slower runs at a lower heart rate really help? I am very interested in getting faster. I never have been one to do speed work. I know I should. My goal is to maybe someday run under 20:00 in 5K. What do you think? Greg PBN News, Q&A, etc... - Refer a Friend - You & Your Friend Get $10 Gift Certificate!!! http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1292332258/0#0 Personal Best Nutrition Forum/PBN News, Q&A, etc... http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1292332258/0#0 PBN is offering you and your friend(s) a $10 Gift Certificate TODAY ONLY!!! All you have to do is refer a friend to PBN & you & them will receive a $10 Gift Certificate on your order. If you refer (2) friends, you get $20.....(3) friends $30, etc etc etc. It's VERY EASY. All you have to do is tell your friend about PBN, have them place an order* TODAY have them enter code FRIEND (all CAPS) in the CUSTOMER CODE box on the final check-out screen & the $10 Gift Certificate will be applied to their order. Also be sure they input your name & e-mail address in the COMMENTS section, so we can e-mail you your own Gift Certificate for $10, $20, $50 or ????. *Refer a friend offer valid only when new customers are referred on orders of $75 or more. Please e-mail us with any questions info@personalbestnutrition.com. Race Reports - Ironman Arizona Nutrition Report - 8:16:45 (4th Place O'all) http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1290627576/0#0 Personal Best Nutrition Forum/Race Reports http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1290627576/0#0 Follow PBN on Twitter for Specials, Giveaways & Endurance Sports News: <a href="http://twitter.com/PBNutrition" target="_blank"><a href="http://http://twitter.com/PBNutrition" target="_blank">http://twitter.com/PBNutrition</a></a> --- PBN Team Member (<a href="http://www.personalbestnutrition.com/cgi-bin/pbn/346.html#JordanRapp" target="_blank">Jordan Rapp</a>), just recorded what is arguably one of the greatest comebacks in our sport. I don’t want to dwell on the negative, because as Jordan has said: "I was involved in a hit & run. I was hit. And now I'M the one running!". With that, this was Jordan on March 23, 2010…. <a href="http://www.personalbestnutrition.com/pbn/images/Rapp_3-23-10.JPG" rel="gb_image[nice_pics]" title="..."><img src="http://www.personalbestnutrition.com/pbn/images/Rapp_3-23-10.JPG" name="post_img_resize" alt="..." title="..." border="0" style="display:none" /></a> & this is Jordan nearly 8-months to the day later… <a href="http://www.slowtwitch.com/articles/images/6/22626-large_18_IMAZ2010.jpg" rel="gb_image[nice_pics]" title="..."><img src="http://www.slowtwitch.com/articles/images/6/22626-large_18_IMAZ2010.jpg" name="post_img_resize" alt="..." title="..." border="0" style="display:none" /></a> Photo courtesy of Timothy Carlson To say this is remarkable would be a gross understatement & it’s been absolutely amazing watching this unfold. HUGE accolades to Jordan, his wife Jill & cheers to what’s going to be a truly meaningful Thanksgiving for them, their families & friends. Now, onto the reason you opened this thread….the nitty-gritty on another meticulously executed race & nutritional plan. As we noted w/ Jordan’s <a href="http://www.personalbestnutrition.com/cgi-bin/yabb2/YaBB.pl?num=1259076353" target="_blank">IMAZ Nutrition Report 2009</a>, he has a strategy which works for him & as such, very little adjustment need to be made assuming the conditions are relatively similar. As such, you’ll notice his intake strategy is nearly the same, with just some slight differences which can partially be attributed to the change from the on-course drink moving from <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/997.html" target="_blank">Gatorade Endurance</a> to <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/014.html" target="_blank">PowerBar Perform</a>. Please drop a reply if you have any questions & we’ll aim to get back to you ASAP. Enjoy… Ironman Arizona Triathlon – November 21, 2010 Race Totals: 8:16:45 Swim: 51:57 Bike: 4:22:38 (25.59 mph) Run: 2:58:02 (6:47 per mile) 4th place professional male Complete race results posted <a href="http://ironman.com/events/ironman/arizona/?show=results" target="_blank">here</a>. BREAKFAST: <ul><li>Bowl of <a href="http://www.worldpantry.com/cgi-bin/ncommerce3/ProductDisplay?prmenbr=179660&prrfnbr=192436" target="_blank">Koala Crisp</a> (approx 2c) with 1c <a href="http://www.bluediamond.com/index.cfm?navId=51" target="_blank">Almond Breeze</a></li><li><a href="http://www.personalbestnutrition.com/cgi-bin/pbn/334.html" target="_blank">Ultragen</a> Shake (2-scoops)</li><li>(1) Banana</li><li>(1) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/430.html" target="_blank">EFS Bar</a></li><li>1/4 Bar <a href="http://www.chocolatebar.com/" target="_blank">Endangered Species Chocolate</a></li><li>(1) <a href="http://www.thelaughinggiraffe.com/#" target="_blank">Laughing Giraffe Vanilla Almond Snackaroon </a></li><li>(2) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick</a> capsules</li><li>(3) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/332.html" target="_blank">MultiV</a> & (4) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/395.html" target="_blank">OptygenHP</a></li></ul> PRE-SWIM: (1) bottle w/ (2) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/335.html" target="_blank">EFS</a> + (1) scoop <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/131.html" target="_blank">PreRace</a> & (1) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick</a> SWIM TOTALS: 51:57 (25th o'all) Bike Nutrition: <a href="http://www.personalbestnutrition.com/pbn/images/IMAZ10_Rapp_bike.jpg" rel="gb_image[nice_pics]" title="..."><img src="http://www.personalbestnutrition.com/pbn/images/IMAZ10_Rapp_bike.jpg" name="post_img_resize" alt="..." title="..." border="0" style="display:none" /></a> Photo courtesy of of <a href="http://www.yndecam.com/" target="_blank">Kerry Yndestad</a> <ul><li>Starting Bottle: (3) scoops <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/335.html" target="_blank">EFS</a> + (3) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick</a> capsules</li><li>1x <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/685.html" target="_blank">EFS Liquid Shot Flask</a></li><li>Approx (3) bottles of on-course <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/014.html" target="_blank">PowerBar Perform</a></li><li>(4) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/358.html" target="_blank">GU Roctane</a></li><li>1/2 <a href="http://www.specialized.com/us/en/bc/SBCEqProduct.jsp?spid=42339" target="_blank">Virtue Bottle</a> w/ (3) scoops <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/335.html" target="_blank">EFS</a> + (3) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick</a> capsules. Was planning to drink the whole thing, but was too windy on Rio Salada Pkwy coming back to town. Had a big gust hit me between buildings and *almost* crashed, so I decided not to finish bottle</li><li>(6) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick</a> capsules</li></ul> Bike Nutrition Totals: <ul><li>Calories: 1757 (403 per hour)</li><li>CHO: 434g (100 per hour)</li><li>Sugar: 217g (50 per hour)</li><li>Sodium: 5932mg (1361 per hour)</li><li>Potassium: 1981mg (454 per hour)</li><li>Magnesium: 910mg (209 per hour)</li><li>Caffeine: 140mg (32 per hour)</li></ul> *For reference, Jordan raced at ~155LBS (Hourly Caloric Intake (Bike): 2.74 calories /LB per hour) BIKE TOTALS: 4:22:38 - 25.59 mph Run Nutrition: <a href="http://www.personalbestnutrition.com/pbn/images/IMAZ10_Rapp_run.jpg" rel="gb_image[nice_pics]" title="..."><img src="http://www.personalbestnutrition.com/pbn/images/IMAZ10_Rapp_run.jpg" name="post_img_resize" alt="..." title="..." border="0" style="display:none" /></a> Photo courtesy of of <a href="http://www.yndecam.com/" target="_blank">Kerry Yndestad</a> <ul><li>20x <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/360.html" target="_blank">SaltStick</a> capsules taken approximately every mile on the run</li><li>(1) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/685.html" target="_blank">EFS Liquid Shot Flask</a></li><li>(2) <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/325.html" target="_blank">GU</a></li><li>(1) ‘cup’ of <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/014.html" target="_blank">PowerBar Perform</a> & Coke taken at every aid station (approx 1.5oz of each at (24) stations) </li></ul> Run Nutrition Totals: <ul><li>Calories: 1165* (394 per hour)</li><li>CHO: 297g (100 per hour)</li><li>Sugar: 216g (73 per hour)</li><li>Sodium: 5712mg (1930 per hour)</li><li>Potassium: 1604mg (542 per hour)</li><li>Magnesium: 383mg (129 per hour)</li><li>Caffeine: 103mg (35 per hour)</li></ul>*The run was assuming ~1.5oz of <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/014.html" target="_blank">PowerBar Perform</a> & ~1.5oz of Coke consumed at each of (24) aid stations (~36oz total of each) RUN TOTALS: 2:58:02 - 6:47 per mile *If you would like to schedule a 1/2 or Ironman specific <a href="http://www.personalbestnutrition.com/cgi-bin/pbn/346.html" target="_blank">Nutritional Evaluation</a>, please e-mail Brian to set-up your appointment (Brian@PersonalBestNutrition.com). Mention RAPPSTAR for a 10% discount! --- Brian Shea President/Head Coach <a href="http://www.personalbestnutrition.com/" target="_blank"><a href="http://www.PersonalBestNutrition.com" target="_blank">www.PersonalBestNutrition.com</a></a> Follow us on Twitter for Specials, Giveaways & Endurance Sports News: <a href="http://twitter.com/PBNutrition" target="_blank"><a href="http://http://twitter.com/PBNutrition" target="_blank">http://twitter.com/PBNutrition</a></a>