ça c'est la partie importante ....
Publié : 10 août 2007, 23:42
Pre-race and Race Day Nutrition Plan (for a Saturday Ironman)
My personal parameters: my race weight is about 163 and I can digest 300-350 cals per hour at a heart rate of 147-152. I am a heavy coffee drinker and years of swimming mean that I can swim very comfortably with a full stomach. You may be different. I highly recommend that you try this entire routine before a long race or long training weekend.
Tuesday: Stop drinking caffeinated beverages. If you are a heavy caffeine drinker, this will allow caffeine ingested on race day to have more of an effect. I did have a bad headache for 1-2 days due to caffeine withdrawal. Begin carbo and PhosFuel loading. Eat lots of pasta, breads, potatoes, etc and begin to take 4 PhosFuel tabs a day. You will also be tapering at this time. The reduction in training volume insures that you are well rested on race day, and that carbohydrates are converted to glycogen and stored in the muscles, not burned through exercise during race week. Since one molecule of glycogen is stored with four molecules of water, you may see a weight gain of 3-5 pounds by race day. You may also experience some muscle stiffness and aching, as your muscles become packed with glycogen. Try to think of the extra weight as a full tank of gas that you will need to get you through a very long day.
Wednesday: Continue carbo/PhosFuel loading, begin hydrating with a sports drink, and lightly salting food. The sports drink will help you carbo and sodium load, as will salting your food.
Thursday: Same as Wednesday.
Friday: Continue carbo/PhosFuel loading, hydrating with a sports drink. Take 2-3 salt tabs throughout the day. Have a very large pasta lunch. Early, light dinner and two cans of Boost or Ensure before bed. Idea here is to eat a lot of calories, but to have a clean digestive tract for race day.
Saturday:
* 0400, breakfast: 16 oz of Naked Juice Protein, 2 scoops Metabolol Endurance, top with OJ, about 800 calories. 1 cup of coffee.
* 0600: 800 mg Vivarin, 800 mg Advil, sip water bottle until 0650.
* 0700: Race start. When I tried this plan in training, I was a little hungry when I started. My stomach had digested the liquid breakfast and I knew that I controlled whatever went into it from that point. However, on race day I was still a little full for the start, due to pre-race nerves. Expect this.
* 0800: On bike: 3 bottles w/ 2 scoops Meta, 1 scoop Gatorade (300 cal each bottle), salt tabs. Idea of sodium loading for days prior was to eliminate need for salt tabs on race day. Still carried them just in case.
My personal parameters: my race weight is about 163 and I can digest 300-350 cals per hour at a heart rate of 147-152. I am a heavy coffee drinker and years of swimming mean that I can swim very comfortably with a full stomach. You may be different. I highly recommend that you try this entire routine before a long race or long training weekend.
Tuesday: Stop drinking caffeinated beverages. If you are a heavy caffeine drinker, this will allow caffeine ingested on race day to have more of an effect. I did have a bad headache for 1-2 days due to caffeine withdrawal. Begin carbo and PhosFuel loading. Eat lots of pasta, breads, potatoes, etc and begin to take 4 PhosFuel tabs a day. You will also be tapering at this time. The reduction in training volume insures that you are well rested on race day, and that carbohydrates are converted to glycogen and stored in the muscles, not burned through exercise during race week. Since one molecule of glycogen is stored with four molecules of water, you may see a weight gain of 3-5 pounds by race day. You may also experience some muscle stiffness and aching, as your muscles become packed with glycogen. Try to think of the extra weight as a full tank of gas that you will need to get you through a very long day.
Wednesday: Continue carbo/PhosFuel loading, begin hydrating with a sports drink, and lightly salting food. The sports drink will help you carbo and sodium load, as will salting your food.
Thursday: Same as Wednesday.
Friday: Continue carbo/PhosFuel loading, hydrating with a sports drink. Take 2-3 salt tabs throughout the day. Have a very large pasta lunch. Early, light dinner and two cans of Boost or Ensure before bed. Idea here is to eat a lot of calories, but to have a clean digestive tract for race day.
Saturday:
* 0400, breakfast: 16 oz of Naked Juice Protein, 2 scoops Metabolol Endurance, top with OJ, about 800 calories. 1 cup of coffee.
* 0600: 800 mg Vivarin, 800 mg Advil, sip water bottle until 0650.
* 0700: Race start. When I tried this plan in training, I was a little hungry when I started. My stomach had digested the liquid breakfast and I knew that I controlled whatever went into it from that point. However, on race day I was still a little full for the start, due to pre-race nerves. Expect this.
* 0800: On bike: 3 bottles w/ 2 scoops Meta, 1 scoop Gatorade (300 cal each bottle), salt tabs. Idea of sodium loading for days prior was to eliminate need for salt tabs on race day. Still carried them just in case.
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