Your IM/HIM Nutrition
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647 days
Nobody posted 1 year ago.
8 oz every 10 min? If that's correct I'm not drinking nearly enough. I'm taking gu every 45 min., and can handle Clif bars and/or nuts. Any protein-specific pre-fab products always tweak my stomach, though.
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557
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1547 days
Riverbrady posted 1 year ago.
Well, sweat rate is entirely dependent on the person, modified by heat/cold/humidity/etc. One of my buddies is in the mid 20s in ounces/hour. I sweat a lot.
If you want to test it's easy. Weight yourself naked. Immediately exercise for 30 minutes at your racing heartrate, or in lieu of that a good aerobic rate, then strip down, towel off, and weigh yourself again. Take the difference, double it, and convert it to ounces...you've got your ounces lost/hour.
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kylie posted 1 year ago.
I am a BIG fan of carbopro/nuun for the bike. Especially when solid stuff doesn't sound good. It's light on the flavor and can be really high in calories depending on how you mix it -- you can make a bottle be just what you want per sip! I'll be using that again this year.
For the run I tend to go provided fluids only...
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vanjames posted 1 year ago.
I agree Kyillee, I used nuuns alone but used the new carbo pro 1200 premade ( iactually used two bottles of the stuff) put it in a 28oz bottle and just plopped nuun into the water bottles i picked up at the aid station - worked well for me for IM Australai - if i'd only remebered/forced myself to keep eating for the second half of the run.........
1127
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933 days
UFTriGator posted 1 year ago.
I'm a huge fan of fig newtons. My metabolism is sky-high and it's hard to keep up when I'm burning over 1000 cal/hr during a race, but the fig newtons help at 55 cal per cookie. I actually just ate a half box today right before my ride, which is pretty typical for me.
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190
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1009 days
jmruns430 posted 1 year ago.
For the one HIM and the few ultra distance running events i've done I've realized that its really hard to do without solid food, but the longer you wait to eat the harder it is to get down. My plan generally is to take in solid food early in the race (on the bike) when my stomach can handle it better, because its really hard to do later on in the run.
You may want to try munching on bits of cliff bars or other bars or cookies early in some of your training ride and you can train your stomach to handle it better and switch to gus later on when you start to lose capacity. I've done a 7 hour trail day on gu alone and the other end of my stomach was weird by the end of it, I've learned from that one.
478
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1422 days
kona_expat posted 1 year ago.
HIM: 250 cal./hour on the bike: 1 gel (100 cal.) plus 24 oz. (approx.) G-ade or whatever they have (150 cal.). Run: up to 16 oz. Coke or Mountain Dew (227 cal.) or up to 24 oz. G-ade or some combination plus water if I feel like it. You only need 30% of the calories you are burning per hour while running, so my cap is around 200 cal.
IM: Since I am small, my bike nutrition is about the same as for HIM, and I'm replacing about 1/2 my calories burned. At halfway point, though, I usually treat myself to some PB/cheese crackers. I am just not that much into chewing while biking, and the crackers will melt down pretty quickly with a swig of water. On the run, same deal, some combination of Coke/Mountain Dew/G-ade/water, shooting for 20-30 oz./hour, depending on heat.
2826
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1316 days
Anton posted 1 year ago.
Early in the bike at IM/HIM I go for Peanut butter and jelly,on wheat. At IM I usually have a second at the half way...in addition to Power gel and G'ade. I have a pretty high calorie need and tolerate stuff really well...on the run always go gels and liquid (especially Pepsi !) Running ultras...I eat all kids of stuff but lean toward Pringels,noodle soup and Pepsi or coke. Succeed! caps and the odd gel..and I'm good!
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Star posted 1 year ago.
I had huge gut problems at IMG and other races because of a funky mix of food and drinks. Now I use only Hammer Sustained Energy that's mixed into a paste for the bike and run. I suppliment with Endurolytes and drink water only. Its easy...you don't have to worry about wrappers or baggies or fruit, and its easy for the stomach to digest. I have a light gut when I run and it seems to be enough cals to keep me going. Do what works!
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1418 days
o2Ripper posted 1 year ago.
*bumping the topic to the top, since its verrrrry interesting ;p*
I've only done olympics, and I usually do one gel pre-swim, 2 gels on the bike, one on the run. Im a bigger guy ~6'3, 210lbs, and I sweat ALOT. ;p
-Branden
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brittda posted 1 year ago.
I do Accelerade and gels on the bike -- but do have a pb and honey sandwich made with diet bread --not because I am on a diet during the race, but really because the bread is just smaller pieces and fits easier into a pocket. have that in my special needs bag(so around mile 80) so it has time to settle before the run.
For the run--what ever liquid they provide along with a gu an hour.
Now liquid consumption varies depending on the weather--Hot obviously I drink more--typically its "about" 20 oz per hour. If I drink more on the run I get "sloshy" and have huge tummy problems.
3349
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RV posted 1 year ago.
IM Bike: gel w/ water every 30 - 45 min, PB&J in the Special Needs bag and sports drink when not taking a gel.
IM Run: mostly sports drink, gel every hour or so.
RV
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Homebrewermike posted 1 year ago.
Star;66702 wrote:
I had huge gut problems at IMG and other races because of a funky mix of food and drinks. Now I use only Hammer Sustained Energy that's mixed into a paste for the bike and run. I suppliment with Endurolytes and drink water only. Its easy...you don't have to worry about wrappers or baggies or fruit, and its easy for the stomach to digest. I have a light gut when I run and it seems to be enough cals to keep me going. Do what works!
I too have tried many plans and have settled on Hammer Sustained Energy. This only thing I do differently than Star is that I also mix the Endurolytes into the paste. I use insulated bottles because it can get pretty nasty after 3-4 hours in the sun. One big bottle equals 3 hours of nutrition. I switch to the hammer gels about 1/2 hour before and during the run.
The nice thing about the hammer stuff is that all of the different products are compatible with each other. On the other hand if you switch to something else with lots of simple carbs midway through your event you're asking for major intestional issues. Gu seems to be the most compatible. The Gator and Power products are definitely NOT.
In an IM with Hammer products you'll be forced to be self sufficient due to the sponsors. I didn't not find this to be a big issue. Like Star says "it's easy".
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jhudalla posted 16 weeks ago.
Bumpy for hammer products... I've also had some pretty good success with Infinit
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KitKat posted 15 weeks ago.
I have my caloric intake pretty well nailed down for a HIM.
Pre swim I eat a english muffin with honey, pb and banana = 250 kcal
20 mins into the bike I start taking my Endurolytes (which I continue to take 2-3 per hour for the rest of the race) and start working on my mass of Power Bar. I mush 2 bars into a giant ball and take a bit out of it like an apple every 15 minutes = 410 kcal (I can't do straight liquid on the bike, gives me gel gut = not a good thing)
15 mins to the finish I take in my first of PowerGel = 110 kcal
I then take in another Powergel around mile 3-4, 8-9 and if needed at mile 11 or 12, to pull in that sprint at the end. = 220 - 330 calories
My total intake during the event is around 740-850, 25-30% of caloric expenditure.
I'd use sports drink but I have an uber sensitive stomach and get acid reflux on ANYTHING that has citric acid, which is just about EVERY sports drink out there.
After my race this weekend I'm going to try Carbo Pro, heard good things about it.
Initial caveat, I'm well aware that nutrition is an individual deal...more just curious as to what plans other people go by as I'm in the midst of modifying my current nutrition - namely experimenting to see if a bit of protein agrees with/helps my body.
To start,
I know I lose about 40ounces of water and 750mg of salts on a typical 90 degree semi-humid day, so for the past year I've gone with about 250-300 calories an hour. So far I've been surviving on Gatoraid Endurance and Gu, as it gets me my calories and salts.
My gut definately doesn't like solid foods in longer races.
Generally
I've thought about trying out Infinit, or such, that I can superconcentrate and just pick up water, but haven't actually tried it out yet.
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