Ironman Arizona - Nov 23rd, 2008
Race Totals:  
8:19:45  
Swim:  50:28 (50th place o'all)
Bike: 4:26:12 - 25.2 mph (FASTEST BIKE SPLIT!)
Run: 2:58:43 - 6:50 per mile (7th place o'all)      

Complete race results posted here.  



NOTE: PBN Team Member, Jordan Rapp, was kind enough to share with us his nutritional strategy for his 3rd place finish at the '08 Ironman AZ. Below is an outline of his plan. Happy reading.....

First off, I weigh 70kg // 154.x lbs

As a note, this plan is predicated on a few things.
1. a BIG lunch the day before the race
2. a moderately filling dinner the night before
And, most importantly
3. a BIG breakfast the morning of the race. I make sure to get a minimum of ~1000calories in before the race starts. For a lot of people with nervous stomachs, this can be a challenge. I don't have that problem. I eat breakfast at about 4:20am to give it time to settle. So, I'll start once the race actually starts, since breakfast can change. Usually it's a brown rice-based cereal (hot or cold) with almond milk, a banana, maybe a bar, some honey. I also usually go through about one bottle of sports drink.

So, on top of my breakfast, I had one bottle (two scoops) of First Endurance EFS Grape ~45min before race start, I added one scoop of FE PreRace to what was left and finished the bottle.

BIKE:

On the bike I carried:

One Bottle Between the Bars: With one scoop of FE EFS Grape + two scoops of ClifShot Apple Crisp (which has caffeine). ~(200 calories)
Note: The scoops are the scoop for each brand, not the same size.

Aerobottle with Same: This was for emergency purposes, in case I couldn't get a Gatorade bottle at an aid station. I missed one early on, and only got water, but was totally fine because of my emergency supplies. = 200 calories

FE EFS Liquid Shot Gel Flask: = 400 cal
2 x GU Roctane: = 200 cal

I had a spare FE EFS Liquid Shot Flask in special needs, but special needs is a mess in AZ. I would have liked to have gotten to this, but wasn't too worried about not getting it.

On course, I do well with Gatorade Endurance. The hard part for me is remembering how many bottles I had. I am pretty sure I had four = 600 cal.

That put me at ~1600cal for the ride, which is close, but under my goal of 400cal/hr. I would have liked those extra 200cal from my EFS flask, but not the few minutes it would have taken to get them...



RUN:

Starting the run, I had a full EFS Liquid Shot Flask (400cal) that I carried with me for about the first two hours? (remembering where i tossed it is hard). I sipped a small sip from it every mile with my SaltStick Caps. That was great. Normally, I can't stomach gels on the run, but the liquid shots' consistency made it easy. Getting those extra cals was awesome. As usual, I take a single Gatorade and a single coke at every aid station. Hard to track how much goes in your mouth and how much goes on your shoes, but I did well enough that my first pee after the race was pretty clear. For the record...

I peed once during the race - at the start of the run.
No, I do not stop.
Yes, I can pee and run.
Yes, I get some pee on myself.

I wish I had some concept of how many calories I got in on the run. I just know that two cups at every aid station works. I never felt that calories were an issue, especially with the addition of the 400cal from the Liquid Shot.

In addition, I also use a LOT of salt. That's a more individual thing, so I didn't include it. But I take roughly 40 SaltStick Pills during the race. 15 or so on the bike and 25 or so on the run (at every mile marker). That's in addition to the Gatorade, etc.

I don't think of myself as having an iron stomach or anything like that. The one thing that I absolutely cannot stomach is pure water. The water bottle I got early on the bike (dropped the Gatorade and thought there was another pickup at the end of the aid station, but there was only water) I supplemented by taking extra salt pills and also with my emergency bottle, which was extra concentrated (same amount of calories in a 550ml bottle as opposed to a 750ml bottle). Otherwise, pure water almost always makes me cramp.

Cheers,

Jordan

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