Peter Vu's Ironman Blog - Vineman 7/31/10

Coach Paul sent us a very important email today...here's his gift to my readers:

  GUIDELINES. one bottle of drink an hour. From here on out, water
  does not cut it. You need sports drinks.

  THE MAGIC NUMBER. Your body weight divided by 2.2 = your body
  weight in kilos.

  From here on out, you consume your Magic Number in CARBOHYDRATES
  each hour while training. Not calories, but CARBS. Again - your
  Magic Number consumed in Carbs every hour.

    * Hour 1 - ALL LIQUID. You want to drink your Magic Number.
      The body has a hard time digesting solids out of the water,
      and getting liquid mixture going will set the tone for the
      rest of the training.
    * Hour 2 - Solid food. You still want to get to your Magic
      Number, but now rather than just liquids, start to add solid
      foods. Long slow burning foods. (i/e, NO GU'S!) You, as an
      athlete, have to figure out what works for you. Powerbars
      are great. But there are a host of other options.
    * Hour 3 - Repeat hour 1. BUT - give yourself a treat. Gummy
      Bears, Peanut butter and jelly, Pringles .. what ever you
      want to try.
    * Hour 4 - Repeat Hour 2. As we move forward in training,
      we'll add on. This will get you started for now.