nutrition

At a Glance A detailed, discipline-by-discipline race plan for the 2013 Toughman Half Ironman — covering swim pacing, transitions, a full 905-calorie bike nutrition breakdown, a 175–180 watt target, and a sub-90-minute run strategy. HIGHLIGHTS Goals: ~40-min swim, sub-90-min run, steady 175–180 watt bike Detailed bike fueling: Vitargo, banana, Honey Stinger waffles, and GU Roctane…