IMFL 2012 Race Day Nutrition - Actual Intake

Some slight differences here, but not much.  I basically stuck to my nutrition plan for the race and I think everything worked out great.  Below is my actual race day nutrition for Ironman Florida, with a few assumptions during the punchy parts of the marathon. 

Notable Nutrition Items Week of Ironman:

-         Stop caffeine one week prior, resume race morning

-         Continue meals and eating habits of training block

o       Salmon or chicken with steamed veggies for dinner, flavored white rice prior to long workouts (same for race day)

o       Cottage cheese and swig of skim milk pre-bedtime

-         First Endurance EFS or Gatorade predominant drinks last 2 days before race

Pre-Race Breakfast:

-         2 scoops Hammer Sustained Energy (213 cal, 45 g carb, 7 g protein) and 2 cups Silk chocolate soy milk 3 hrs prior to race (280 cal, 46 g carb, 10 g protein)

-         2 blueberry Pop-Tarts 3 hrs prior to race (400 cal, 76 g carb, 4 g protein)

-         First Endurance EFS, 24 oz, with 4 First Endurance Pre Race pills

-         1 Saltstick salt tablet (45 minutes prior to race)

-         4 Hammer Nutrition Anti-Fatigue pills (45 minutes prior to race)

-         First Endurance Optygen HP and MultiV

-         1 Gu Roctane gel (20 min prior to race) (100 cal)

Total: 1185 cal, 215 g carb, 21 g protein

Bike Leg:

-         Bottle 1 (24 oz): 2 scoops EFS (192 cal, 48 g carb), 2 scoops CarboPro (230 cal, 57 g carb) , 1 Saltstick tablet, 2 Pre Race pills, 1 Antifatigue pill

-         Bottle 2 (28 oz): 2 scoops EFS, 2 scoops CarboPro, 1 Saltstick tablet, 2 Pre Race pills, 1 Antifatigue pill

-         1 EFS Liquid Shot (400 cal, 100 g carb)

-         At special needs replace Bottle 1 and Bottle 2 with same thing and replace EFS Liquid Shot

-         1 Bottle: flat Red Bull (115 cal, 28 g carb, 1 g protein), 2 scoops Powerbar Perform (140 cal, 17 g carb), 1 Antifatigue

-         At mile 80, 3 Hammer Nutrition Energy Surge tablets

-         Powerbar Perform and water on course, maybe 15 oz of each

Total: 1539 cal, 261 g carb, 4 g protein

Run Leg:

-         1 Saltstick tablet every 30 min

-         1 Antifatigue every 30 min

-         2 Pre Race every 30 min

-         2 Gu Roctane gels

-         Special Needs: flat Red Bull

-         At mile 18, 3 Hammer Nutrition Energy Surge tablets

-         Coke (46 cal, 13 g carb), Powerbar Perform, and/or water every aid station

Total (assuming 15 Coke shots, not counting Perform): 1005 cal, 223 g carb, 1 g protein