First Endurance triathlete Jordan Rapp shares his strategy, race preparation, race re-cap and race nutrition following his record setting 2009 Ironman Arizona win. This 10 minute video is a must see for anyone racing Ironman.

Jordan Rapp used the EFS drink prototype and OptygenHP prototype in his race preparation and on race day to fuel his Ironman win. His nutrition report follows the race recap.

Race recap courtesy of slowtwitch.com

Jordan Rapp stormed to his first Ironman win with a dominating performance at the 2009 Subaru Ironman Canada.

The men

Mark Van Akkeren led the men out of the water with an almost 2 minute lead over Andi Boecherer. A few seconds later, Luke Bell, Wolfgang Guembel, Brian Lavella and Mike Aigroz were also back on land.

Boecherer and Bell rode quite hard and caught and passed Van Akkeren about 30k into the bike. Behind them “Hell on Wheels” Thomas Hellriegel was moving up through the field and by the time the leaders hit the top of Richter Pass, Hellriegel was sitting in 3rd place, about 1:50 adrift. Jordan Rapp was another athlete looking fast and composed and he crossed Richter in 5th position about 2:30 behind Boecherer and Bell and about 25 seconds behind Aigroz who was sitting in fourth place at that time. Rapp steadily closed in on the leaders and had moved up to 3rd place by the 120k mark. During the last 60k Boecherer started to slip away from Bell and Hellriegel quickly lost a significant amount of time. Rapp then caught Bell and moved past Boecherer in the last few miles, and reached T2 with a 45 second lead on the German.

A smooth running Rapp soon increased his gap over Boecherer even more and had a 2:42 cushion about 5 miles into the marathon. Bell also had lost a few seconds to Rapp in the early stages of the run and was now 3:20 down on the sole leader. Bell soon caught and passed Boecherer for second place, but Rapp further and further increased his lead. At the 25k mark Rapp had a 7:03 lead and from there he ran uncontested to his first Ironman title with the fastest marathon run of the day. Mike Aigroz grabbed second place and Courtney Ogden earned third on this day. Luke Bell crossed the line in the 21st place with a 3:53:49 marathon.

Subaru Ironman Canada
Penticton, BC, Canada / August 30, 2009

Top 5 men

1. Jordan Rapp (USA) 8:25:13
2. Mike Aigroz (SWI) 8:40:17
3. Courtney Ogden (AUS) 8:44:37
4. Jasper Blake (CAN) 8:48:29
5. Wolfgang Guembel (CAN) 8:50:27

Jordan Rapp’s Nutrition Report

BREAKFAST BREAKDOWN:
3 cups of Koala Crisp cereal at 110cals per 3/4 of a cup
1.5 cups of Ryza Chocolate at 150cals per cup
Tbs of coconut oil
Banana
One serving (2 scoops) of Orange Ultragen

PRE RACE BREAKDOWN:
Then I had one scoop of EFS Grape Prototype with one scoop of PreRace ~20min before the start

BIKE BREAKDOWN:  On the bike, I premix my carry-with-me bottles with salt. My bottles are ~200 cals with a LOT of salt. I add 3x SaltStick capsules to each bottle. I had a 24oz. bottle between the bars, and an Arundel Crono with the same mixture on the frame. And I had another bottle in special needs. Each one has 1 scoop (96cals) of EFS + 2 (small) scoops of ClifShot Crisp Apple + 3x SaltStick. I had all three of those. I also had 4 x Gu Roctane (too much caffeine when I added it all up from the Roctane and ClifShot). And one gel flask with ~400 cals of EFS liquid shot + 3x SaltStick in it. I needed extra salt because it was regular gatorade, not gatorade endurance, on the course. I also had 4 x gatorade bottles = total of 2000 calories, which is a bit on the high side. 1800 is closer to correct + 1000 at breakfast and less caffeine. I also had 6 additional salt stick capsules over the course of the ride.

3 x “Rappstar Mix” –3xSaltStick caps, 1 scoop EFS Grape Prototype, 2 scoops Clif Shot Crisp Apple (one bottle from special needs, one bottle & aero bottle on the frame to start)
1 x EFS Liquid Shot flask with 3xSaltStick to make up for Gatorade (vs. Endurance formula) on the course
4 x GU Roctane (I would rather have had 2x EFS liquid shot, but it’s not really feasible that I can figure out)

RUN BREAKDOWN:   On the run, I had an EFS liquid shot flask ready, but my stomach didn’t want it, so I just canned it. I had one or two gatorades and a pepsi at every aid station.
~23 x 2-3oz. gatorade & 1-1.5oz. pepsi (best guess)

courtesy of ironman.com

Michael Lovato, USA, and Michellie Jones, AUS, won today’s Amica Ironman 70.3 Rhode Island Triathlon, presented by Ford.  Lovato, a two-time Ironman champion, claimed the title with an overall time of 3:54:39. Last year’s runner-up, Richie Cunnigham, remained consistent with another second place finish with a time of 3:54:50. Eight-time Ironman New Zealand winner, Cameron Brown, rounded out the podium just three seconds behind Cunningham with a time of 3:54:53.

The goal of http://team.firstendurance.com is to have 100% of our members finish Ironman with no cramps, no bonk, and no gastric distress. This new website delivers an innovative approach to perfect Ironman nutrition by offering various nutritional programs that require member participation. Each program is based on an evidenced based nutritional theories where results can vary by individual. 

With this site you gain knowledge by implementing each nutritional program into your own training. In the end you will have a deep understanding of what works for you. This knowledge and testing will allow you to greatly increase the chances of finishing Ironman or any long distance race with no cramps, no bonk and no gastric distress. 

Other features on the site include forums, your own personalize page and access to our group of experts. 

http://team.firstendurance.com 

FAST FLASK

While racing the Ironman world championships last fall, I needed 300 calories and 1,000 milligrams of sodium during each hour during the bike leg to stay fueled and combat the electrolyte-draining effects of the heat.  One flask of EFS Liquid Shot delivers 400 calories, 100 grams of carbohydrates, more than 1,500 mg of electrolytes, and 1,000mg of amino acids like leucine and l-glutamine, which help reduce muscle damage.  It’s more liquid than a gel, so it goes down easy on the fly.  It tastes good too-sweet but not cloying.