Nutrition Plan

Nutritional math

In just a couple of minutes you can determine your nutritional requirements for your 70.3. I use the My Fitness Pal app to record my daily nutritional input and minutes of exercise. I use a 60-20-20 percent for fat, carbohydrates, and protein, respectively, with the sweet spot being 130 grams of carbs.

Here is the break down of how many calories I will need for the entire event with a goal of 6 hours 20 to 30 minutes..

swim: 42 minutes = 605 calories

bike: 195 minutes = 3370 calories

run: 135 minutes = 1750

total calories = 5725

With traditional carbo loading on the two days prior to the race and a pre-race meal, I should begin the race with approximately 2500 calories.

If I subtract the calories burned from the swim from the 2500 I begin the race with, I get a balance of 1895

calories.

Now I divide 3370 (calories for ride) by 56 and I now know that I will burn approximately 60 calories per mile on the bike.

The next step is to determine at which mile on the bike I should bonk or hit the wall: 1895 /60 = mile 30.

This means that I have approximately 26 more miles on the bike which is followed by a 13.1 mile run after burning the original 2500.

If you are what you eat and drink

Then I want to eat to be leaner, stronger, faster, and healthier.

I wish I could say that I always make healthy eating choices abut I have to admit that nutrition is a real challenge for me. I believe healthy eating is one of the foundational basis of a healthy lifestyle but knowing it and making so are two different things.

Also, there is a difference between sports nutrition and regular, everyday nourishment. For the latter, I tend to follow the nutritional guidelines of endurance sports guru, Dr. Phil Maffeton. His website, which is incredible, is https://philmaffetone.com.

coach dylan johnson

Dr. Dan Plews: age group Kona Champion

Train Low Carb Race High Carb

triathlon taren

In this video, Taren breaks down the nutritional math for long course triathlons.

tec talk

taren explains his Low Carb triathlon training nutrition plan

what taren eats in a day

ucan

I do not want to be an advertisement for a product but my first impression of ucan is very positive. My experience with the gel is consistent with what Taren describes in the video to the right.

Here is the ucan url if you are interested;

https://ucan.co/my-account/