I was Paleo except for my the Powerbar Gels and a little corn in all of the days leading up to the race and even on race day. I didn't hit a wall or bonk at all, I felt good nutrition wise throughout the whole race. I probably should have had a little more on my run, and had I done the swim then I'm sure I would have felt the need to "eat" something sooner than mile 16 on the bike. Generally I eat something like a lara bar or a gel as soon as I get on the bike after finishing a swim.
Here is a recount of what my food and nutrition looked like the days before the race and then during the race itself:
Pre Race:Added some extra sweet potato and some acorn and spaghetti squash (for variety really) to my meals starting on Thursday (race was Sunday).Dinner night before was grilled chicken, salad, and mashed sweet potatoes, and lunch had been a burger with no bun with pork roll and a fried egg on it (this was delicious btw) and a half a lara bar.
Breakfast was a few pieces of veggie egg cassarole (made at home and brought with me), a couple of carrots, cup of black coffee. I then had a lara bar about 20 mins before I actually started racing, blueberry muffin is my current morning favorite.
Bike:Powerbar Gel, Tangerine 2x caffeine at mile 16Powerbar Gel, Strawberry Banana, 1x caffeine at mile 30Sweet Potato, Apple, and Corn baby food at mile 40Powerbar Gel, Tangerine 2x caffeine at mile 50
Drank 1 bike water bottle of water and 1 of coconut water
Run:Powerbar Gel, Espresso 2x caffeine at mile 4 Some water at aid stations, small cups*1/3rd banana around mile 9
Finish:Full water bottleCup of warm chicken broth
About an hour after finish:Coconut Water with 5mg BCAA and 1tsp L-Glutamine5 or so chocolate covered espresso beansA handful of dried cherries
Dinner:Around 5pm: Plaza Azteca Salad, a few chips, and guacamole!Two handfuls of chocolate covered espresso beans (these things are addicting) and some more dried cherriesMixed berries with almond butter and shredded coconut (warmed up, a easy fruit cobbler)
So that's what I ate, how did I do?
Overall Race InformationNumber of Finishers: 1,329 Number of Females: 339 Number of Males: 990 Average Time: 5:22:54
Laura's Race Information
Division Place (Age Group): 39/71
Sex Place (Females): 141/316Bike: Time 3:33:20, 15.8 mphT2: 4:25Run: Time 1:59:06, 9:06 pace
Race Highlights:It was NOT raining on Sunday morning :) and it was cold enough to know I needed to wear pants and a warm base layerGetting to sleep in until 5am on race day!Having awesome fan support, my parents and the Plenti (THANK YOU)The scenery on the bike, it was beautiful, rural, and super hillyNot getting a flat or having any bike trouble, the roads weren't that greatAll the people that were scattered throughout the bike course banging pots and pans and cheering for the bikersPassing a sign for Fresh Farm Eggs and wondering if I could stop by and get some on the way homeThe volunteers that were standing in the cold and the rain to help make the race great and make sure no one took a wrong turnNot getting passed by Tim Marley on the bike, until I realized that he had bike trouble and he didn't pass me because of that rather than the fact that I was going fastFinishing the bike, halfway through I realized that the course was WAY hillier than I had bargained for - I should have trained on more hills or maybe came out to practice on the course
Improvements for next year:
This weekend was a really awesome accomplishment, even without being able to do the swim. I realized that I can do it, and I was right at my goal times - 3:30 for the bike and I squeaked under 2 hours for the run. I have some things that I'm hoping to improve for next time and I am set on completing the full 70.3 distance. I want to be a true half ironman finisher, not someone that did 2/3rds of a half ironman once...so Tim and I signed up for Miami 70.3 on October 30th! The Poconos was cold, rainy, and hilly and Miami will be much warmer, flatter, and hopefully drier :) It will be really interesting to see how we do.
For recovery I'm resting and got a massage on Monday (the day after the race). Right after the race I felt sore in my lower back and I had pain in my knees (which started on the bike and persisted throughout the run). Monday back pain was gone, but knee pain was still there. Two days later I feel great, I actually think that Crossfit workouts that have been a fraction of the time that this Half Ironman took me have left me more sore. Tuesday I did yoga as active recovery and will be getting ready to get back into the swing of normal workouts on Wednesday or Thursday...I'm already planning an 11mile run in Valley Forge Park for Saturday!