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Lauren Goss

Height: 5'6"
Weight: 123lbs
  • 2017 Escape Alcatraz Olympic 1st
  • 2017 NYC Olympic 1st
  • 2017 St.Anthony’s Olympic 1st
  • 2017 Lake Geneva Escape Olympic Tri 1st
  • 2017 Desmoines Escape Olympic Tri 1st
  • 2016 Challenge San Gil 70.3 1st
  • 2016 IM 70.3 Ecuador 1st
  • 2015 IM 70.3 Silverman 1st
  • 2015 IM 70.3 Ecuador 1st
  • 2015 Challenge San Gil 70.3 1st
  • 2015 St.Croix 70.3 1st
  • 2015 Beijing International 1st
  • 2015 Challenge Florida 70.3 1st
  • 2014 Syracuse 70.3 1st
  • 2014 5150 New Orleans 1st
  • 2014 5150 Mont Tremblant 1st
  • 2013 Rev3 Knoxville 1st

Why First Endurance?

I chose First Endurance for my training and racing nutrition because everyone on the FE research board has advanced science degrees and also race endurance sports at an elite level. Robert Kunz is hands down the most knowledgeable source to reach out to when it comes to triathlon nutrition. On top of that, FE products are not extremely sweet so they do not leave your stomach feeling nauseous when red-lining or racing in the heat. Finally, the cappuccino Ultragen is a reason in itself. So tasty and is vital for my everyday recovery.

My Nutrition Plan

Day before the race:
Breakfast: When I travel to races I pack my own breakfast. I really do not like trying new things when it comes to racing, so I bring my gluten free rolled oats with salt and cinnamon. I also have several cups of coffee and 1 can of Beet Performer beet juice. I also take 2 Multi V vitamins and 3 Optygen HP pills.
Lunch: I keep lunch pretty light. I hate feeling full or bloated the day before a race. I usually try to find a Whole Foods in the area and I have a nice quinoa salad or a salad with chicken.  I sip on a bottle of EFS-PRO Lemon Water throughout the day as well. If it is going to be a hot race, I add some Salt Stick tabs.
Dinner: I try and eat early around 6:00pm so I can digest my food and get to bed early. The night before a race I usually have pizza. The times I have not had pizza and tried to be “healthy” I have had terrible races. Therefore, I stick with the pizza. I try to usually get something with chicken and veggies. Not too much garlic though, makes me feel gross.
Ironman 70.3 Race Day Nutrition:
3/4 c gluten free rolled oats with almonds, walnuts and half of a banana.  1 can of Beet Performer beet juice. 1 cup of coffee and I also take 2 Multi V vitamins and 3 Optygen HP pills. Sip on 2 scoops EFS-PRO in a small bottle up until swim start.

On the Bike:

440 calories + 54oz fluid
1st bottle 22oz: 5 scoops EFS-PRO = 200 cal (finish this first and replace with water)
2nd bottle 22oz: 6 scoops EFS-PRO = 240 cal  alternate with water
3rd bottle 18oz: water from aid station

On the Run:

200 cal flask of EFS Liquid Shot topped off with water (use through mile 8-10).  Finish with water/gatorade. I will grab water at the aid stations if necessary.

Immediately after the Race: 1 scoop of cappuccino Ultragen with water for recovery.