Alcatraz Countdown: 5 Days!

I leave for San Francisco Friday for the race on Sunday!  I can’t wait!  Not going to lie, I’m really nervous but I know it will be a blast.  The water temperature is supposed to be about 54 degrees and the high temperature for the day should be about 64…I’m not a cold fan at all haha.  Check out the start:

Another sick note, pro triathlete Matt Reed just Tweeted some advice for the race to me– Now thats inspirational!

I’ve been really trying to focus this week on really dialing in my nutrition and training, especially since my Half Iron man is a week from Saturday; Yeah, 2 big weekends back-to-back.  I’m going to try a new type of carb loading this week as a practice for next week.  Normally I wouldn’t do such a specific load for an Olympic distance race, but since Alcatraz is a 1.5 mile swim (longer then Half Ironman!) 18 mile bike, and 8 mile run- both of which are incredibly hilly- it will take more fuel than your average race.  To prep I am doing 2 days low carb before the race to deplete my carb stores, then much higher for the 2 days before the race so my body will really absorb and store them from being in a depleted state.

Anyone have any insight or advice on this??  I would love to hear it.

Here is a picture I took of a dinner from the other night.  I don’t have the recipe yet, but it should be pretty simple- Chicken Breast ground in the food processor mixed with bread crumbs, seasonings, and an egg to make chicken breast meatballs!  They were so good and healthy!  My mom made them when I was home last week for my race and they were my pre-race dinner with pasta.  So obviously I took the leftovers.  Here I served them over a baked potato with some low-fat cheese melted on top

Chicken Breast Meatballs

I also finally made some homemade granola!  I called it “Duathlete Granola” because it took two tries!  I totally burned the first batch which was so frustrating.  The next night I made the second batch and it came out pretty well!  To be honest, store bought may taste a little better and actually be cheaper, but it makes you feel a lot better to know everything that’s actually in what you are eating.


Here’s the recipe:


  • Kashi Wheat Puffs      2 cups
  • Old fashioned Oats     4 cups
  • Black walnuts             .5 cup
  • Sliced almonds           .5 cup
  • Dried cherries              .5 cup
  • Wheat germ                 1/4 cup
  • Cinnamon
  • Pumpkin Pie spice


  • Honey                         .5 cup
  • Coconut oil                 1 tbsp
  • Pumpkin                      ¼ Cup
  • Vanilla Extract
  • Coconut Extract

Honey, pumpkin, coconut oil

In the oven

Toast the dry ingredients in the oven at 350 for ten minutes.  Then heat up the wet ingredients so it thins out and mix it with the dry.  Then bake the entire thing for 10-20 minutes.  Don’t overbake!  It’s really pretty good- each half cup serving is 197 calories and 6.6 grams of healthy fat, plus plenty of healthy protein and carbohydrates.  This made for a great snack (multiple servings haha) after my workout on Sunday– I did a half Ironman training brick; 60 mile bike ride with a 10.5 mile run!  Smoked me!  I averaged 19.2 mph on the bike and did 7 minute miles on the run!

Here are a few more pics for the race last week.  Thanks Ben ( for the kit!


2 thoughts on “Alcatraz Countdown: 5 Days!

  1. Hey Chuck!! How exciting about Alcatraz!! I will be rooting for you for sure!! I have absolutely 0 knowledge about carb loading, but your plan makes sense, good luck!!!!!!

  2. GOOOOD LUCK! I’m so pumped for you and can’t wait to hear all about the race experience. Kick some butt!

    By the way, Ben Greenfield and I are releasing a new product on May 20th. He’s a great guy and a great triathlete. Stay tuned…..


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