{"id":457,"date":"2012-10-08T11:41:48","date_gmt":"2012-10-08T15:41:48","guid":{"rendered":"http:\/\/johnjeske.isa-geek.com:8080\/?p=457"},"modified":"2012-10-08T11:41:48","modified_gmt":"2012-10-08T15:41:48","slug":"70-3-nutrition-plan","status":"publish","type":"post","link":"http:\/\/johnjeske.ddns.net\/?p=457","title":{"rendered":"70.3 Nutrition Plan"},"content":{"rendered":"

Yeah this has been in my mind lately, and I wanted a record of it so I had somewhere to start…<\/p>\n

275 cals \/ hr on the bike 825-962
\n 20 oz gatorade \t\t\t125
\n 1 pack of chomps is \t\t\t180<\/p>\n

150 cals \/ hr on the run 300-450
\n 1 snack pack \t\t\t\t110
\n cup of gatorade\/cola\t\t\t50<\/p>\n

Nutrition Plan
\n==============
\n – Breakfast
\n – Energy Bar ~1 Hour before start w\/ water
\n – Gu Gel ~15 mins before start w\/ water<\/p>\n

– Bike
\n – Water on AeroBars
\n – Gatorade on frame
\n – Water with chomps otherwise gatorade until gone<\/p>\n

– First Chomp Pack ~30 min on bike<\/p>\n

– Grab gatorade at mile 10 (stuff in jersey if not done yet)<\/p>\n

– 2nd chomp at ~1.5 hrs on bike<\/p>\n

– Grab gatorade at mile 20 (stuff in jersey if not done yet)<\/p>\n

– 3rd chomp at ~2.5 hrs on bike<\/p>\n

– Run
\n – Water at mile 1
\n – Gatorade\/Cola at mile 3
\n – Water at mile 5
\n – Pretzals w\/Water at mile 6
\n – Water at mile 7
\n – Gatorade\/Cola at mile 9
\n – Water at mile 11
\n – Gatorade\/Cola (if needed) at mile 13<\/p>\n","protected":false},"excerpt":{"rendered":"

Yeah this has been in my mind lately, and I wanted a record of it so I had somewhere to start… 275 cals \/ hr on the bike 825-962 20 oz gatorade 125 1 pack of chomps is 180 150 cals \/ hr on the run 300-450 1 snack pack 110 cup of gatorade\/cola 50 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[1],"tags":[26,17],"_links":{"self":[{"href":"http:\/\/johnjeske.ddns.net\/index.php?rest_route=\/wp\/v2\/posts\/457"}],"collection":[{"href":"http:\/\/johnjeske.ddns.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/johnjeske.ddns.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/johnjeske.ddns.net\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/johnjeske.ddns.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=457"}],"version-history":[{"count":0,"href":"http:\/\/johnjeske.ddns.net\/index.php?rest_route=\/wp\/v2\/posts\/457\/revisions"}],"wp:attachment":[{"href":"http:\/\/johnjeske.ddns.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/johnjeske.ddns.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=457"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/johnjeske.ddns.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}