MICHAEL LOVATO | Professional Triathlete

 

PART BEAR. PART MAN. ALL AMERICAN

 

Fueling Summary

Sunday, February 5, 2012

First Endurance recently asked me to submit my race fueling plan (day before, race morning, as well as during the race), so they can post it on their sites.  These reports from us professionals – who have tried and tested our ways through nearly every scenario – can be useful guides to folks hoping to hone their Ironman and 70.3 fueling plans.  So, after summing up all the details, I thought I’d post it here on my blog as well.

When I’m getting ready to turn up the fire, here is what goes into the furnace:

Day Before the Race
I try not to change too much the day before a race, when compared to my daily fueling.
Breakfast:
small cup of coffee
Optygen HP and MultiV
16oz glass of water
Udi’s Gluten Free bagel with Justin’s Almond Butter
one banana
18-24oz of EFS Fruit Punch
Lunch:
Another Udi’s bagel with Turkey, avocado
Large apple
18-24oz EFS Fruit Punch or Grape
Glutino (gluten free) pretzels (salty)
Early Dinner:
Rice pasta with marinara sauce – lots of salt!
water
Snack:
m&m’s or cookies
First Endurance
Race Morning
same as yesterday!
small cup of coffee
Optygen HP and MultiV
16oz glass of water
Udi’s Gluten Free bagel with Justin’s Almond Butter
one banana
18-24oz of EFS Fruit Punch – this can be more in more humid/ hot environments
(normally 1000-1100 calories)
Alternative breakfast in very hot environments
Smoothie with
2 scoops Ultragen
2 cups Vanilla Almond Milk
1 pack of Justin’s Almond Butter
1 banana
2 cups blueberries
(normally 1100 calories)
Just before the start I have a 100-calorie sip of EFS Liquid Shot
On the Bike Ironman
4x 24 oz bottle EFS Fruit Punch and/ or Lemon Lime (250 calories each bottle)
2x flask of EFS Liquid Shot (400 calories each)
5x mini Milky Way (40 calories each)
1 on course gel or banana – if needed (depending on conditions/ time on bike) – 100 cal
Zero salt tabs – there is plenty in the EFS line (even for my high sweat rate).
2000-2100 calories total
On the Run Ironman
1 18oz bottle of EFS starting the run (only 100cal)
2x flask of EFS Liquid Shot (400 cal each)
2-4 on course gels, depending on conditions/ effort/ etc. (200-400 cal)
Water – lots of it!
Coke – every third or fourth aid station (roughly)
Zero salt tabs – there is plenty in the EFS line.
1000-1400 calories total
On the Bike 70.3
2x 24 oz bottle EFS Fruit Punch and/ or Lemon Lime with 1/4 scoop of PreRace in each bottle (200 calories each bottle)
1x flask of EFS Liquid Shot (400 calories)
1 on course gel  - if needed (depending on conditions/ time on bike) – 100 cal
Zero salt tabs – there is plenty in the EFS line (even for my high sweat rate).
800-900 calories total
On the Run 70.3
1x flask of EFS Liquid Shot (400 cal)
1-2 on course gels, depending on conditions/ effort/ etc. (100-200 cal)
Water at each aid station – as much as I can get down
Zero salt tabs – there is plenty in the EFS line.
Typically I do not take coke, as I have had Pre Race in my bike bottles – and this works better and lasts longer!
600-700 calories total
FE Kit

1 Comment(s)

Johnny Hea on 4/4/12 said:

Very helpful. Big fan of the 1stEndurance products. Especially the EFS drink and Liquid shots for my high sweat rate and need for electrolytes. Watched your IM fueling youtube video before I did IMFL in 2011, but didn’t get to see what you eat the day before.
Thanks!!!

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