IM 70.3 Chattanooga - gear and nutrition recap

Marni Race Day Nutrition 

Pre Race Nutrition (race day)

-2 waffles, peanut butter, brown sugar, maple syrup, cinnamon
-Cup of coffee (Nescafe Gold Instant)
-Small glass of water
-Small glass of water w/ 1 scoop Osmo pre-load for women

-In the 90 minutes before the race - 16.9 ounce plastic water bottle filled with 2 scoops NBS Carbo Hydration (100 calories/25g carbs/300mg sodium)
-~15-20 min before race start - 3 Skratch Rasberry chews

Bike: -Front bottle cage - 26 ounce bottle w/ 6 scoops NBS Carbo Hydration Strawberry Lemonade (240 calories/60g carbs/720 mg sodium).
-1.2 Liter (40 ounce) Ventum hydration system - 4 scoops INFINIT custom nutrition (pink lemonade flavor) mixed with water in a bottle, then poured into hydration system (total: 500 calories/122g carbs/1012mg sodium)
-Rear bottle - 26 ounce bottle w/ 2 scoops INFINIT custom nutrition (grape flavored) (250 calories/62g carbs/506mg sodium) - only consumed a few sips, used as back-up fuel/hydration.
-Bag of Skratch chews in bento box (opened in advance) - not consumed, used as back-up fuel.

-Water at aid station 2 and 3 for cooling (and a few sips)

Run: -Naked Running belt (size 3)
-2 x 10 ounce flasks - each with 1 scoop Carborocket Hydration Raspberry Lemonade (108 calories/27g carbs/331 mg sodium per flask)
-Sip of coke at mile 9 (not planned, just on impulse)
-Water at each aid station for cooling/sipping

Karel Race day nutrition

Pre Race Nutrition (race day)

-Quaker overnight oats (mixed in the morning), 2/3rd Rasberries and lemon bar.
-Espresso from Nespresso machine (brought from home)
-Glass of water with 3/4 scoop NBS pre load

-In the 90 minutes before the race - Water bottle filled with 2 scoops NBS Carbo Hydration (100 calories/25g carbs/300mg sodium)
-~15-20 min before race start - -Nutrend Magneslife strong

Bike: -Front bottle cage - 26 ounce bottle w/ 6 scoops NBS Carbo Hydration (240 calories/60g carbs/720 mg sodium).
-1.4 Liter (47 ounce) Ventum hydration system - 12 scoops NBS Carbo Hydration mixed with water in a bottle, then poured into hydration system (total: 480 calories/120g carbs/1440mg sodium)

-SIS Electrolyte Gel - consumed in last 30 minutes of the bike (87 calories/22g carbs/300mg sodium)

Run: 
-2 x 10 ounce flasks (stored in kit pockets) - each with 1 packet Skratch (80 calories/21g carbs/380mg sodium per flask)
-1 Enervit sport gel

-Water as needed for cooling/sipping 

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MARNI GEAR

Swim
-PR lotion (applied before arriving to race venue)
-Castelli San Remo one-piece Trimarni kit

-Lulu sport bra

-R2 Compress Sport Calf Sleeves

-TYR 2.0 Special ops clear goggles

-ROKA Maverick X wetsuit

BIKE

-Ventum One
-Alto cc56 front wheel (tubeless)
-Lightweight autobahn tubeless disc
-Bontrager Velocis Women road shoes
-Giro Air attack helmet with shield
-Socks: Compressport pro racing ultra light
-Garmin Edge 500

RUN

-Nike 4% running shoes
-Garmin 235 watch
-Garmin HR monitor
-Roka custom sunglasses (SL-1 series)

-Trimarni BOCO visor 

-Perfect Fitness Perfect cooling towel

-Naked Running Band (size 3)

KAREL GEAR

Swim
-PR lotion (applied before putting on wetsuit)
-Castelli San Remo one-piece Trimarni kit

-Michael Phelps Xceed goggles

-ROKA Maverick X wetsuit
-Garmin 735 XT

BIKE

-Ventum One w/ custom Kcycle paint job

-51 Speedshop mono bars with FSM extensions
-Shimano Dura Ace Di2 groupset
-Dash Strike Custom Saddle/Post combo
-4iiii powermeter
-Front Alto CT 56
-Rear ALTO CT 311 Disc

-Continental Force 24mm tubular tires
-Giro Aerohead
-LG Tri Air Lite shoes 

-Garmin Edge 820-Scosche Rhythm 24 HR monitor

RUN

-Nike 4% running shoes (1st generation)
-Garmin 735 XT
-Roka custom sunglasses (SL-1 series)

-Trimarni BOCO trucker running hat

-Socks: Compressport pro racing ultra light 

IM 70.3 FL - Race Day Gear Specs

KAREL

Pre race: 
Kit - 2 piece Canari Trimarni kit
Calf sleeves: none
Warm-up shoes: NB 1400
Body glide/Sunscreen: Chamois cream, EMJ Sunscreen
Nutrition meal/drink: Oatmeal, banana, Osmo pre-load in water. Coffee. Espresso. 

Swim: 
Goggles: MP Xceed, blue - clear lens
Wetsuit: Xterra Vengeance
Gadget: Garmin 735

Bike
Bike: Ventum one with dura ace Di2 w/ 165 crank
Wheels: Alto 56 front CT/Tubular Disc
Helmet: Giro's Aerohead MIPS Helmet
Tires: Specialized turbo all round tubular tires
Other: Ceramic speed oversized pulleys, Garmin vector pedals, Dash custom saddle, 3D print bento box (made by our assistant coach Joe).
Shoes: Bontrager Hilo
Socks: No
Gadget: Garmin 810
Fuel: Levelen lemon

Run: 
Shoes: Nike Zoom Fly
Hat/visor: Boco Gear Trimarni trucker hat

Socks: Yes
Hydration belt: Naked Sports Innovations w/ 2 x 8 ounce flasks
Fuel: Enervitene, Osmo
Sunglasses: Oakley radar EV
Gadget: Garmin 735

MARNI

Pre race: 
Kit - Canari Trimarni kit one piece
Calf sleeves: Compress sport
Warm-up shoes: NB 1500
Body glide: Pjuractive 2skin
Nutrition meal/drink: 2 waffles, syrup, PB, yogurt, granola. Osmo pre-load, 1/2 scoop Klean BCAAs, coffee. Throw away plastic water bottle for pre-race warm-up with 2 scoops Osmo)

Swim: 
Goggles: 2.0 special ops femme transition clear lens
Wetsuit: Xterra Vengeance
Gadget: no watch

Bike:
Bike: Trek Speed Concept w/ dura ace Di2, Cobb 160 mm crank
Wheels: Alto CC 86/56
Helmet:  Giro Aerohead MIPS Helmet
Tires: Specialized Sworks tires 24mm
Other stuff: Ceramic speed oversized pulleys, Garmin vector pedals, ISM PN 1.0 saddle
Shoes: Bontrager Hilo
Socks: Yes
Gadget: Garmin 810
Fuel: Infinit Trimarni custom formula (2 bottles), Carbo Rocket Black Cherry Half Evil 333 (1 bottle)

Run: 
Shoes: Nike Zoom Fly
Hat/visor: Boco Gear Trimarni trucker hat

Socks: Yes
Hydration belt: Nathan Trail Mix Plus 2
Fuel: Carbo Rocket Hydration (1 flask kiwi lime, 1 flask raspberry lemonade)
Sunglasses: Oakley Flak 2.0
Gadget: Garmin 920