Empty Stomach on the Longs
3904
Member
1508 days
kylie posted 13 weeks ago.
Personally I find it is not an issue of what type of food (solid vs gel vs liquid) but number of calories. The number you need will be personal, but related to your size.
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155 days
buckeyeben posted 13 weeks ago.
I look forward to hear what others have to say and my longest race is a HIM but my 2 cents/ understanding is that first, of course everyone is different....Having said that, everything I have read does recommend eating solids. Solid foods, other than gels, seems pretty much vital to a full IM and a HIM for that matter. I recall reading more than once to consume some solid(s) such as a a full banana or half of a Powerbar every hour. I consume a full gel every hour.
I'm NOT claiming to be an expert or "guru" but for my last, and only, HIM I set my timer on my stopwatch to go off every 15 minutes and I ate a half a gel every 30 minutes and a few bites of a Powerbar every 15 minutes. They were pre cut and stuck right to my top tube for easy access. I have heard that if you get hungry, it's too late. However, I believe that one typically needs to taper down eating on the bike as the run approaches to avoid GI stress. The stomach supposedly tends to get more sensitive on the run due to the jostling and the increased intensity/taxing on the body that typically happens while running. Hope this helps!
623
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747 days
tsilcyc posted 13 weeks ago.
You need to consume about 240-280 calories an hour. This is a generic range. Personally, I'm in the 300-350 range. I just saw an interview with Jordan Rapp who took third at IMAZ and he said he consumes about 450. You need to play with this to figure out what your range is.
I would not race just on gels. You'll want to consume solids and you're going to have an easier time doing it on the bike. Fig newtons, granola bars, cliff bars, and gels seem to be the food of choice in my training lately. When you eat Gels, you need to consume 8oz of water with them. If not, I seem to recall something about blood being redirected to your stomach to help in the digestive process.
It's also good to test foods on the longer days. Things that may taste good after an hour might not be appetizing or even sit well after 5, 6, 7, etc. hours. Personally, Gels don't sit well in the later stages of the races.
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3904
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1508 days
kylie posted 13 weeks ago.
Wow I have the complete opposite approach: I take in nothing solid during most training and racing. I sometimes carry the option, but my body and I seem to get along best if I use an all liquid diet of CarboPro highly concentrated in bottles (with nuun just for flavor) and taking a gulp of that every 20 or 30 min. Fluids are easier for your body to absorb. I figure it is working hard enough so all the energy and blood I don't have to use for digesting the better.
I sometimes use gels during long training rides when I'm lazy about getting a bottle ready or out of carbopro, and occasionally I have a gel or 2 during a long race (often at the end of the bike).
It really comes down to what your body wants though, and training is the time to find out. Try it all and see what has you feeling the best.
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wallflower posted 13 weeks ago.
I am an eater. I take in almost 350 calories an hour on the bike (more if I can handle it). I have a hard time eating even gels on the run so I like to front load my calories as much as possible. I eat solid foods until I can't stand the textures anymore (fig newtons, granola bars, oatmeal cream pies, etc.) then I switch to Boost. (Boost is great as a recovery drink too!)
+1 to Kylie.....use your long training days to figure it out.
I have an issue I seem can't seem to solve in my training for Florida 70.3. Nutrition isnt my area of expertise.
On my long days of training I usually swim early about 2500-3000 yards and then I do my long rides in the afternoon.
I treat this day like a race day nutritionally. I wake up and go though the routine and eat what I will. I use Cytomax and HammerGel exclusively on the ride drinking and small shots every 15 minutes. I do not bonk on the ride but........
When I get off the bike, my stomach is growling louder than my dog when you try and take his bone away.
Is this normal, or should I incorporate some solids on the ride such as some bars etc.
Any advice would be helpful.