Race nutrition, hydration, sodium, fat loading, and carbohydrate loading diets
Nutrition for 5 hour Ironman bike:
	3 full flasks of Hammer Gel in Arundel water bottle diluted with a bit of water mixed with sodium
Nutrition for 4 hour Ironman run:
	cup of Gatorade, cup of coke and cup of water every aid station
Hydration for 5 hour Ironman bike:
	1 water bottle every aid station. Ideally, 1 litre every 30 minutes
Sodium for 5 hour Ironman bike:
	1 gram per hour if hot.
	1 full sleeve of Nuun active hydration tablets disolved into water bottle or eaten +
	2500 mg of sodium pills disolved into Hammer Gel bottle = 12 Endurolytes + 2 Lava salt tabs
Fat loading diet for 7 days leading up to race:
	This ratio depending on daily calorie requirements:
	1.8 grams fat / lb
	1.1 grams carbs / lb
	100 grams of protein
	Carb load for 2 days:
	700 to 800 grams of carbs per day = 2800 cals
Fat Loading Diet for Ironman Arizona 2006
Fat load calorie counter						Bike:	1 calorie=	same as Kj
Maintenance Calories:		2000				120 w reg	373	373
						200 w
						swim	600 cals/hr
Date		3/31/2006
				total
workouts:		time (minutes)	calories	maint calories
1	run	45	667
2
3						Targets:
4						284	100	173
total			667	2667		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
3		eggs	7	6.3	0.4	21	18.9	1.2
1	tsp	olive oil	4.5			4.5	0	0
1	tbsp	peanut butter	8.3	4	3	8.3	4	3
1.25		smokies	24	13	8	30	16.25	10
2	tbsp	guak	5	1	4	10	2	8
3	slices	cheese	9.3	7	0.4	27.9	21	1.2
1	bar	mojo bar	9	10	21	9	10	21
2	big wings	kfc	9	11	5	18	22	10
3	hot wings	kfc	5	4.4	4.1	15	13.2	12.3
1.00	medium	kfc gravey	2.5	1.4	2	2.5	1.4	2
2	glass	red wine (85 cals)		0.2	3.3	0	0.4	6.6
0.33	full bag	planters cashews	114	48	72	37.62	15.84	23.76
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	183.82	124.99	99.06
					calories	1654.38	499.96	396.24
					% of maint	65%	125%	57%
						Total Cals:	2550.58
						Diff:	116.42
						% of maint	96%
Date		4/1/2006
				total
workouts:		time (minutes)	calories	maint calories
1	bike	1	469
2	swim	0.5	250
3						Targets:
4						284	100	173
total			719	2719		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	tbsp	peanut butter	9	3	3	9	3	3
3		eggs	7	6.3	0.4	21	18.9	1.2
1	tsp	olive oil	4.5			4.5	0	0
2	tbsp	ranch dressing	4.5	0.2	1	9	0.4	2
1		avocado	27.6	1.5	1.5	27.6	1.5	1.5
1	tbsp	peanut butter	9	3	3	9	3	3
1	grande	Starbucks Late	14	14	21	14	14	21
2	whole	hard boiled eggs	5.3	6.3	0.6	10.6	12.6	1.2
2		hamburgers	10	22	0	20	44	0
3	tbsp	guak	5	1	4	15	3	12
6	slices	cheese	9	7	0.4	54	42	2.4
1		salad	0.5	3	8	0.5	3	8
2	tbsp	salad dressing	4.5	0.2	1	9	0.4	2
0.33	full bag	planters cashews	114	48	72	37.62	15.84	23.76
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	240.82	161.64	81.06
					calories	2167.38	646.56	324.24
					% of maint	85%	162%	47%
						Total Cals:	3138.18
						Diff:	-419.18
						% of maint	115%
Date		4/2/2006
				total
workouts:		time (minutes)	calories	maint calories
1	bike	1	1121
2	run	0.6	600
3						Targets:
4						284	100	173
total			1721	3721		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
2	tsps	olive oil	4.5			9	0	0
4	tbsp	peanut butter	9	3	3	36	12	12
2	slices	bread	0.5	3.5	14	1	7	28
1		avocado	27.6	1.5	1.5	27.6	1.5	1.5
1	2 tsps	canola oil	9	0	0	9	0	0
1	2 tbsp	guakamoli	5	1	4	5	1	4
2	tbsp	ranch dressing	4.5	0.2	1	9	0.4	2
1	50 nuts	almonds	28	10	9	28	10	9
2	slices	pizza	25	6	25	50	12	50
1	cheese	cheese on piz	22	12	0	22	12	0
0.33	full bag	planters cashews	114	48	72	37.62	15.84	23.76
0.20	Full jar	Planters honey roasted	145	64	70	29	12.8	14
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	263.22	84.54	144.26
					calories	2368.98	338.16	577.04
					% of maint	93%	85%	83%
						Total Cals:	3284.18
						Diff:	436.82
						% of maint	88%
Date		4/3/2006
				total
workouts:		time (minutes)	calories	maint calories
1	bike	1	300
2	swim	1.25	500
3						Targets:
4						284	100	173
total			800	2800		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	tbsp	peanut butter	9	3	3	9	3	3
3		eggs	7	6.3	0.4	21	18.9	1.2
0.5	2 tsp	olive oil	4.5			2.25	0	0
0.5	tsp	sugar (coffee)			4.2	0	0	2.1
1		pecan cinnamon	56	0	56	56	0	56
0.25	50 nuts	almonds	28	10	9	7	2.5	2.25
0.5	50 nuts	almonds	28	10	9	14	5	4.5
4	tbsp	artichoke stuff	6	1	2	24	4	8
1	2 tsps	olive oil	4.5			4.5	0	0
0.20	Full jar	Planters honey roasted	145	64	70	29	12.8	14
1	tbsp	peanut butter	9	3	3	9	3	3
2		smokies	24	13	8	48	26	16
5	cubic inch	cheese	5.6	4.2	0.2	28	21	1
0.20	Full jar	Planters honey roasted	145	64	70	29	12.8	14
2	tbsp	ranch dressing	4.5	0.2	1	9	0.4	2
0.25		avocado	27.6	1.5	1.5	6.9	0.375	0.375
						Fat	Protein	Carbs
					grams	296.65	109.775	127.425
					calories	2669.85	439.1	509.7
					% of maint	104%	110%	74%
						Total Cals:	3618.65
						Diff:	-818.65
						% of maint	129%
Date		4/4/2006
				total
workouts:		time (minutes)	calories	maint calories
1	bike	1	0
2	run		400
3						Targets:
4						284	100	173
total			400	2400		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	2 tsps	olive oil	4.5			4.5	0	0
5	tbsp	artichoke stuff	6	1	2	30	5	10
1	tbsp	peanut butter	9	3	3	9	3	3
2.25	tbsp	cream	5	0.3		11.25	0.675	0
1	50 nuts	almonds	28	10	9	28	10	9
1	2 tsps	olive oil	4.5			4.5	0	0
1		avocado	27.6	1.5	1.5	27.6	1.5	1.5
2	tbsp	ranch dressing	4.5	0.2	1	9	0.4	2
1		weiner	14	8	1	14	8	1
1	rack	bbq ribs	95	75	30	95	75	30
1	tbsp	sour cream	5	1	2	5	1	2
1	tbsp	ranch dressing	4.5	1	2	4.5	1	2
0.30	Full jar	Planters honey roasted	145	64	70	43.5	19.2	21
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	285.85	124.775	81.5
					calories	2572.65	499.1	326
					% of maint	101%	125%	47%
						Total Cals:	3397.75
						Diff:	-997.75
						% of maint	142%
Date		4/5/2006
				total
workouts:		time (minutes)	calories	maint calories
1	bike	60	422
2	swim	30	200
3						Targets:
4						284	100	173
total			622	2622		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	2 tsps	olive oil