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Sam Long

Height: 6'3"
Weight: 175lbs
2018 XTERRA Pan American Championships 3rd
2018 IRONMAN Louisville 2nd
2018 IRONMAN Mont Tremblant 5th
2018 IRONMAN Whistler 4th
2018 IRONMAN Boulder 5th
2018 XTERRA Beaver Creek 3rd
2018 IRONMAN New Zealand 9th
2018 Colorado State TT Champion
2018 IM 70.3 Oceanside 11th
2017 XTERRA Beaver Creek 3rd
2017 IRONMAN Boulder 7th
2017 IRONMAN Wisconisin 9th
2016 70.3 Calgary 2nd
2016 XTERRA Beaver Creek 2nd

Why First Endurance?

“I use First Endurance because it is the complete package for endurance athletes. Every product they have has an essential place in an athletes training/racing routine. It is the complete package and allows an athlete to stay healthy and meet their nutrition needs in any duration of race and in any type of weather–and its delicious and easy to use. In my opinion no other nutrition company offers a complete nutrition set up and only offers a limited use product.”

My Nutrition Plan


My XTERRA Nutrition Plan

Breakfast: Ultragen and some white rice
Before will sip water and have a serving of Pre-Race.
Bike: Depending on the climate I have one bottle of either EFS Pro or EFS–usually 200 calories. I drink this to the first aid station then grab water. I then have a EFS flask taped to the top tube which I start drinking. I have it between 1/2 and 3/4 full of EFS and the other water depending on the duration of the race. This has another serving of pre-race. I drink it just to feel.
Run: 
I will bring whatever is left of the EFS flask and usually just want one small sip for the 10k run.
Note: For an Xterra my concern is more on electrolytes and pre-race then calories. usually 400-500 calories is ample.
After:  Usually it is difficult to get Ultergran in after so I eat the post race food. However Ultragen would be ideal. 

My 70.3 Nutrition Plan

70.3 Plan
Serving of Ultragen, some white rice.
Leading into race will mostly sip water but will have some EFS (if cool) or EFS Pro (if hot) going into it and a swig right before starting.
I will take a pre race serving before the swim start.
Bike: 
I shoot to get 600-800 calories in for a 70.3 bike leg. I have 400 calories of EFS or EFS pro (if hot) and one EFS flask. I drink plenty of water with this.
Run: I use the same 200 calorie bottle of EFS pro with a serving of pre-race. Other then this I drink water, will grab a little Coke and perhaps a caffeinated Gu at mile 10.
After: Usually it is difficult to get Ultergran in after so I eat the post race food. However Ultragen would be ideal.

IM Nutrition Plan: 
Breakfast: 
2 eggs with white rice (to fullness) and plenty of salt. Serving of Ultragen
Leading into race I will mostly sip water but will have some EFS (if cool) or EFS PRO (if hot) going into it and a swig right before starting.
Bike: 
Obviously I don’t have any calories during the swim and once on the bike I shoot for 350-400 calories an hour. I am a bigger dude and have found I tolerate this just fine. For most people this would be too many. I get these calories in from EFS PRO and my EFS Liquid Shot flasks. I usually carry two EFS Liquid shot flasks and have two 400 calorie bottles of EFS PRO at 150k in. I take a serving of Pre Race. This was key, and once I started doing this I got better!
Run: 
Because I take so many calories on the bike I am able to get away with fewer on the run.
I always put a disposable water bottle with 200 calories (5 scoops) of EFS PRO in transition and a full serving of pre race. I drink this in roughly the first 5k. This gets me up on my nutrition. After this I will just grab water at every aid station. I may grab some shot blocks or a Gu from the course.
Then at the special needs I have another 200 calorie bottle of EFS PRO with a serving of Pre race. This gets me to about mile 20 at which point I just have coke and water. Note: I grab water at every aid station.
After: Usually it is difficult to get Ultragen in after so I eat the post race food.  However Ultragen would be ideal.