HIM dry run - how's my nutrition?
2709
Member
1274 days
Anton posted 1 year ago.
The question to ask is...in your long brick, did this plan work for you? My nutrition is different from yours as yours is different from others.
I like your idea of starting with solid food and ending with gels as you get closer to the run...a time tested plan that many use.
Several recommendations...consider a GU about 15 minutes before the swim start. Don't wait till 30 minutes into the bike to start eating...leave the swim get on the bike get settled have a drink and a light nosh (maybe a GU) to help you replenish after the swim....if though you think Accelrade will take care of that, fine. Don't cut your race day snacks to the bone...carry a little extra...better to have than not...I rode 3:35 today with a T-run of :40 and was glad to have two extra gels.Have a great day tomorrow and a great race...i expect to see a race report!
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://anton.trifuel.net
1335
Member
1301 days
christri25 posted 1 year ago.
yes, bring extra or grab extra. suppose there is a strong headwind on the bike you are going to burnmore calories then if it was a calm day... temp will also play a part. so think about your calories when ya check the weather !
Chris
``It's not as if I'm going to sit around and be a fat slob,''
Lance Armstrong 2005
My HIM is in a few weeks and I have the chance tomorrow to go down to the course and practice a bit. I know I should not do the fullcourse, so what I am planning on doing is the full bike course and half the run (its a 2 loop so I'll do 1 loop). I want to really dial on the nutrition practice as well and consume on the run like a needed another loop.
Here's what I'm planning:
-- 10 to 12oz of Accelrade before I ride and maybe a GU (and a good breakfast and hydration driving down 2.5 hours before)
-- At 30 minutes in, some solid food, probably start nibbling on a cliff bar
-- at 75 minutes, finish off cliff bar and take a GU
-- At 2 Hours, GU
-- At the end of the bike 2:45, GU
-- 45 minutes into the run, GU
During the ride I'll have about 70 to 80oz of Accelerade and on the run 20oz.
This is a little more than I've done on my long bricks -- longest brick has been 2 hours of riding and 30 minutes or running.
How does this sound? Comes to about 45 to 50 grams of carbs per hour. I weigh 146 and I've read 30 to 60 grams of carbs per hour....