Olympic Distance and Refueling
523
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234 days
jsk85 posted 16 weeks ago.
ideally...in any workout lasting over an hour...something other than water should be used. Now that doesn't necessarily mean bring sandwiches and stuff with you. An electrolyte energy drink should be plenty of fuelling, or a gel pack or something...You don't want to overdo it and upset your stomach. However, make sure you take in some sort of calories before you're weak and hungry...by then it's too late
For example...my strategy for my A race this summer (Olympic) is 1 bottle of Infinit (my formula is approx 270 cal per serving) in the transition area, take in some before taking off for the bike. 1 bottle of Infinit on the bike (probably finish it during bike leg), more from the bottle in transition and possibly carrying it with me for the run (I don't mind running holding things). I'm no pro at nutrition yet, but through trial and error this seems to work well for me
Most important tho...practice with what you will use during the race
933
Member
262 days
TriSooner posted 16 weeks ago.
jsk85 wrote:
However, make sure you take in some sort of calories before you're weak and hungry...by then it's too late.
Very true, same with hydration.
I think a Gu first thing out of the water/onto the bike + your fluid replacement of choice (in addition to water) on the bike + something solid (clif bar) should be enough to fuel the run. Since this is your first Oly, I'd also take a Gu on the run too in case you feel like you need it. (If you have a race belt, use the race pins they give you to attach a gu to your belt.) Finally, hydrate with the Gator/Powerade on the course. (100k Gu, 250k Clif, 250k Gatorade = 750k right there.) For Sprints and Olys I think you can store most of your glycogen needs from the previous day/nights food intake.
114
Member
350 days
burnman posted 16 weeks ago.
If you get a steady hour of nutrition on the bike, and a quick bit in the transitions, that would be a good base. +1 on the Infinit because it is formulated better than a regular sports drink. For good measure, I'll carry two of the 6 oz fuel belt bottles with me on the run - one tucked in my waistband and the other in hand. They're easy to carry, and the belt is too cumbersome. The small bottles are the right size for the run because you only need to use one every 20 minutes or so, and it's a small enough amount that it won't slosh in your stomach.
456
Member
1238 days
Tamara posted 16 weeks ago.
Let me also qualify that it depends on the amount of time a particular race takes you. My husband does about a 2:30 Oly. The pros can go sub-2. I'm more of a 3-3:30 finisher. Obviously, the longer it takes you, the more fuel you need.
For me, a pb&j plus gatorade for breakfast a few hours before the race. Sip on Gatorade throughout the morning and during T1. Infinit plus maybe some shot bloks (just for distraction) on the bike. Then water/gatorade out on the course during the run.
"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit." ~George Sheehan
946
Member
1118 days
PJT posted 16 weeks ago.
I don't think you need to be fueling during T1 at any distance--it is much more time efficient to get out on the bike and eat and drink as soon as possible there. If you eat during T2, eating as you begin your run to the exit is the most efficient way.
Here's my Oly plan: Breakfast ASAP after waking up (bagel with a little PB, ensure, water). Sip gatorade pre-race. 1 gel w/ water 15 minutes before the swim. A gu w/ water as soon as I settle in on the bike (1 to 2 miles), gatorade throughout the bike leg, a second gu with water around mile 22 on the bike, and then gatorade or water as needed on the run.
Finally--be sure to eat & drink something at the finish! It seems most races haven't caught on to the protein-for-recovery thinking yet, so do what you can with the post race spread. A banana, half a bagel, and some water or gatorade within 30 minutes will still help those muscles recover faster.
615
Member
953 days
gfd posted 16 weeks ago.
+1 with PJT. My stomach can't handle any solids during an OLY. 2 gu's on the bike + whatever sports drink have worked fine. If I was going to be out over 3 hours I would add another gu or two for the run.
830
Member
1403 days
catwood posted 16 weeks ago.
My Oly plan:
pre-race - 1 serving infinit recovery 3 hours before the race and sip water / regular infinit until start - if there is a gel in a flavor I like in the goody bag, I'll have it 10-15 min before the start
during race - 1 bottle infinit during bike, water during run
I do oly's in 2:20-2:30 - I'd probably add some calories on the run if it took longer.
My stomach hates solid food when I'm going hard.
366
Member
810 days
kkocan posted 16 weeks ago.
For me, sub 2:15 olympic, the following worked:
1 gel about 15 min before start of swim.
Water on bike for first 15 minutes. Then gatorade/water. (Two small bottles on bike).
Gel at 1/2 way point of bike.
Water only last 10 minutes of bike.
Run like hell, water only at aid stations.
Good luck.
________________________________________________
2008 Main Races:
VA Beach Shamrock Marathon
Desoto TTT
WV Mountaineer HIM
IM Wisconsin
I have only done Sprints so far, but this summer will be my first Olympic distances...my question is, is it necessary to "refuel" during an Olympic distance or should I be fine?
The harder you work, the harder it is to surrender.
-- Vince Lombardi