Sick of gu and gel
On long rides you should try to eat something else besides gels.
I normally go with Cliff Bars or stuff like that. There is no way I could stand getting all my cals from gels alone on long rides.
Hyperactive Trifueler!!!! (I refuse to let the status go :p)
I have switched to using Infinit. With Infinit you set the levels of the mix - from flavor to carbs to protein to caffeine to electrolytes etc. I will mix up a 3-4 hour bottle for long rides. So I don't need to carry gels or enduralytes, just my feed bottle and some water and good to go.
Plan is to use it for IMWI this year. Been using it on all my long rides so far this year and works great. Nice not needing a bento box or over stuffed pockets with gels etc.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
Part of the problem is that you're overloading. The hatred toward having more gels is your body's way of saying that you have too much in your system already. Three per hour is too much. I assume that when you say you're "going long" that you're probably at a low intensity. Generally, people will need between 30 and 60 g of carbohydrates per hour during moderate- to high-intensity excercise. It sounds like you're doing 90 g during low-intensity. I think you should try eating less on the bike.
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-Matt
Not fast enough.
A buddy of mine got me hooked on the Clif Shot Blocks. I have a pretty sensitive stomach while training and they haven't made me sick yet.
http://www.clifbar.com/food/products_shot_bloks/
I try to mix it up throughout the ride. Gel here, shot block there, solid food at halfway. I also try and get a bunch of calories from liquids. I drink HEED because it seems to be the only thing that doesn't make me sick.
Sounds like your praticing your nutrition which is good, don't want to find out on race day that certain foods don't agree with you.
I agree with Tikal Dog, on a longer ride like that I would eat some solids. GUs and gels are good for high intensities where you are burning mostly carbs and need energy quick! But on an endurance ride you can afford nutrition that is absorbed slower, last longer and keep your blood sugar balanced better.
I recently got sick of vanilla crisp powerbars on a long mtb ride, so I feel for you. Fig bars are an excellent substitute because they're loaded with carbs (and I'm addicted to them, so tasty and chewy!)
"Whether you think you can or can't, you're right"
For long training rides (when I'm not testing race nutrition and hydration) I do some gels, some carbopro, and often a snickers! Or whatever sounds good at the gas station where we refill. Throw a pb sandwich or fig newtons or other food with actual taste and consistency in if that sounds good to you.
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Part of the problem is that you're overloading.
Hits the nail on the head. Next time you're sitting around for an hour on the couch, try popping three gels (of any variety). If your stomach revolts, or if you gag at the taste then the response probably won't be any better after a couple hours of exercise.
Honey Stingers are great, for those that like the taste of honey. I use them when I have them because the flavors are pretty consistent and they work for me. The rest of the time, I'll carry a couple 5oz flasks of organic honey (diluted with H2O), salt tabs, H2O, and a few fig newtons for substance. Carbs, salt, and water will get you through almost any day ... you just have to find the mix that works for you.
Thanks everyone for the super quick feedback. Good thing i can take care of this before the race. For now I'm going to take it down to 2 gels/hour and maybe switch to stingers gel for taste. Great ideas I am going to incorporate are fig newtons, snickers, pbj sandwich, and possibly infinit nutrition. Thanks again!
On long rides you should try to eat something else besides gels.
Look at how many calories you will burn on a 112-mile bike: 175-lb male, 18mph avg, 6 hours = 5,000+ calories. You would have to eat 50 Gu's to get that. And you won't get enough K from gatorade and bananas either. Granted, you don't have to eat THAT much, but you have to get enough K on the bike to fuel the upcoming marathon, so yes, you do need K in the thousands. And if you are sick of Gu's now, you will be really sick of them (they will make you sick?) come race day. So get going with 'real' food that will fuel you through the marathon.
Ironman Germany (July 6, 2008)
For IMC this year I threw a 6 inch turkey sub in my special needs bag (mustard,no mayo), had one gel an hour along with gatorade and was good. The sandwich helped "fill" me up for the run and I was good to go. Hubby (bigger guy) had 2 halves and that worked for him. I know BBB does a similiar thing as well.
For my long training rides 80-100+ miles I bring a small pb and honey sandwich and have that about 1/2 way through the ride. Works great. The important thing is to eat it so you have enough digestion time for the run. Some people like to stick completely with liquids and gels which is also understandable if you have tummy problems. You dont want to train all year and end up in the porta potty all day. Some coaches say not to risk it at all and never eat solids, but I personally have never had a problem. You have time now to "test the waters" so you will have a good idea as to what your tummy can handle.
I used to bring PB&J on training rides - used then at my first IMWI. And worked fine. I have migrated to simply using Infinit to satisfy all my nutritional needs. This way all I need from the course is water. Minimizing the nutrition plan is nice - I have a feed bottle and that's it - I just drink on schedule and for me Infinite goes down easy all day so no issues there.
As Brittda said - you need to test it out in training and get it all finetuned for your race day execution.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
For IMC this year I threw a 6 inch turkey sub in my special needs bag (mustard,no mayo) . . .
Ironman Germany (July 6, 2008)
brittda wrote:I was at CDA during a warmer year and when we cycled past the special needs bag, you could smell the food that spoiled in people's special needs bags. They didn't account for the food sitting out there all night and all day in the sun. You got away with turkey? Canada must be awesome. I'd sign up for IMC in about .0001 seconds if it was possible to do online LIKE ALL THE OTHER RACES!For IMC this year I threw a 6 inch turkey sub in my special needs bag (mustard,no mayo) . . .
YES can you believe it---actually the temps last year were not bad, think the high was 75 (in 05 it was in the high 90's ) any warmer and no way, but the swim -special needs was not that long of a time with the temps lower in the am, for IMC you drop the spec needs off the morning of the race.
Will be going up to sign up for either IMC or over for CDA this year, not sure which. PROBABLY CDA since have done Canada 2x now and want to try a different one. Also with CDA housing is better (have family in Spokane). All the hotels in Penticton have a 5 night minimum so it makes things harder/more expensive.
IM bike calls for solid food. FYI - You get a 'special needs' bag on the IM bike course and you can put NON PERISHABLE food in it. So practice (you know that) with solid food. And not just Clif/Powerbars, either. You can go with samwhiches, poptarts, granola bars, jerky, etc.
I disagree on the solid foods part: it is really about what your body wants and can process. I have no problem (and actually perform better) using a liquid diet in IMs. As in any nutrition thread, what works for one person won't work for all, which is why it is so important to try it out in training and on race rehersal days.
And for special needs bags: make sure you have a backup plan and are willing to wait. There are times (rare, but still times) when either your bag gets lost or is misplaced and the volunteers have to hunt for it.
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For you guys/gals that use infinite:
doesn't it get too sweet/gloppy if you concentrate it??? Is it really better than just throwing gu in a flask? I WOULD like to simplify.
Tikal Dog wrote:IM bike calls for solid food. FYI - You get a 'special needs' bag on the IM bike course and you can put NON PERISHABLE food in it. So practice (you know that) with solid food. And not just Clif/Powerbars, either. You can go with samwhiches, poptarts, granola bars, jerky, etc.On long rides you should try to eat something else besides gels.Look at how many calories you will burn on a 112-mile bike: 175-lb male, 18mph avg, 6 hours = 5,000+ calories. You would have to eat 50 Gu's to get that. And you won't get enough K from gatorade and bananas either. Granted, you don't have to eat THAT much, but you have to get enough K on the bike to fuel the upcoming marathon, so yes, you do need K in the thousands. And if you are sick of Gu's now, you will be really sick of them (they will make you sick?) come race day. So get going with 'real' food that will fuel you through the marathon.
Your body can not absorb nearly 5,000 calories in 6 hours. Most articles I have read put absorption rates at 250-280 calories per hour. That would mean you can only absorb 1680 calories in a 6 hour ride. Anything more than that and it will just sit in your stomach and give you problems.
I disagree on the solid foods part: it is really about what your body wants and can process. I have no problem (and actually perform better) using a liquid diet in IMs. As in any nutrition thread, what works for one person won't work for all, which is why it is so important to try it out in training and on race rehersal days.
I second the liquid only diet. Even on training rides I stick to sports drinks and gels. I also use clif shot blocks but those are not really solid foods. I get a sick feeling when I eat solid foods (harder to digest) and I tend to stop eating and then bonk/cramp/want to fall on the ground and curl into a ball. With liquids I stay hydrated and get enough calories. depending on the ride length, I mix it so I have one bottle per hour and get everything I need per hour in that bottle.
The best food I've ever seen in a race is a gal at IMFL who had a pastry tube of KFC mashed potatoes taped to her bike. Man, those sounded so good I had visions of stealing them off of her top tube! You do get so sick of the sweet stuff after awhile. That's why that chicken broth on the run tastes so darned good.
Myself, I never do more than gus and the occasional bar on a long race. THere's no way in heck I could down a turkey sub in an IM without heaving it all up somewhere along the line. I think everyone is different WRT nutrition - I also couldn't do a liquid-only race, tried that and it really doesn't work for me. At HIM and IM, I definitely need to use the bars on the bike portion.
Blue Skies, -Robin-
http://ironmom.blogspot.com/
Mentally I've become turned off to gels, so as a result my digestive tract has fallen in line with my nervous system. They don't work in my anymore. Now I just boil off some potatoes, fry them up quickly in some olive oil, and salt them big time. I get my carbs, fats, and salt. Just wrap them up in some tin foil and your good to go.







So I did my long ride this last Saturday for building my base for IMKY. After about 3 hours, I got completely sick of eating a combination of gu flavors and powergel flavors. When im going long im downing 3 of these per hour and i could not stand the taste. I'm trying to determine a new mix of stuff to use, that I do not dread eating. Couple questions:
1. Have you experienced my hatred of the taste of gu/gel?
2. Has anyone tried stinger honey gels?
3. What kind of variety do you go for on the long rides?
I think the search feature is down now, so I dont believe this post is too repetitive. Thanks for your input ahead of time.