In my quest to figure out my exhaustion on Ironman day, I added up everything that I can remember eating that day on fitday.com. This includes breakfast and everything pre-swim and post-swim. By 8PM (going 13 hours of exercise by then) it added up to approximately:
Total: 3318 calories
Carbs: 579 g, 2246 cal, 68% of calories
Fat: 80 g, 721 cal, 22% of calories
Protein: 81 g, 322 cal, 10% of calories
Calcium, mg: 1061.2
Phosphorus, mg: 728.64
Magnesium, mg: 210.61
Sodium, mg: 7759.3
Potassium, mg: 2985.4
Uncrustable PB&J (4)
Corn syrup (in gel)
Honey (in gel)
Carbo-Pro (maltodextrin, in gel)
Cashew nuts, dry roasted
Egg, whole, boiled (2)
Cookie, NS as to type
Succeed capsules (8)
There might have been a few more calories in there that I've forgotten, like a couple small packs of M&Ms or another gel or two, but that's most of it.
Hydration? I had some additional water on top of the Gatorade (mostly first and last 12 miles on the bike). I was definitely well-hydrated. I peed 4 times on the bike and twice on the run. Not large volumes each time, but hydration was present and accounted for. (I would have done it less on the bike, but I had to stop 4 times to put eye drops in my eyes to keep my contacts from turning to cinders. Which worked well, by the way.)
I had no muscle cramps, stomach cramps, stomach sloshing, or intestinal distress whatsoever all day. I didn't even have any back muscle spasms on the bike, which I often do. I had a very slight side stitch for a while on the bike but that is much less than normal for me on race day. I did have a bit of an upset stomach from time to time (probably from the acidic Gatorade) but that was solved each time by a Rolaids. Toward the end of the day I was stumbling and uncoordinated from fatigue, but not at all dizzy or disoriented. No discernible finger swelling, no blisters.
Intake of everything was steady and regular on the bike, like clockwork. It did decrease in regularity and consistency on the run, but I was still taking some fluid and calories from every aid station each mile.
I just felt far too exhausted to finish another 13.1-mile loop. To do it in time for the cutoff I would have had to run part of it, and I didn't believe at the time that I could run another step.
After I stopped the run, I threw up about 20 minutes later when I started getting chilled (mostly chicken broth that I had just drank). (This is unusual for me - I've never thrown up during/after a race before).
Thoughts? Are there any glaring holes that I'm missing? (I mean, besides "train more" - do you see what you consider any big race-day mistakes that I made?)