Nutrition plan for HIM
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1395 days
vanjames posted 1 year ago.
Pre race - breakfast - oatmeal
30mins pre swim - 1 bottle of Infinit 300cals
T1 - 1 bag clif blox
Bike - 1 bottle of concentrated Infinit - 900 cals, 1 bottle Nuun, 2 bottles H2O (via aidstations)
T2 - 1 bag clif blox
Run - 20-40oz Nuun with 2-3 gels
451
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741 days
azstinger11 posted 1 year ago.
Toni, yeah having started training for my first HIM i'm running into the same sort of questions but this is pretty much the advice my friends and coachs gave me and what I have noticed after long training days...
Race day breakfest must be atleast 3 hours or greater before start of race if not feasible then 1 Gu 10-15 before swim.
Transitions - nothing (eat and move dont waste time in transitions)
Bike - it will vary but pretty much atleast 1 Gu every 45min, I ride with 4 water bottle cages (yeah i know shut up =p) so 2 accelerades 2 waters. So for me it usually looks like something like this Accelerade, Gu, Water, Gu, Accelerade, Gu, Water, Gu, and hopefully I'm off the bike by then lol.
Run - I always have to play the run by ear since my hydration/food needs are largely dependent on how my race has progressed so far and how much I took in on the bike. But generally I throw back 1-2 water bottles and 1-2 Gus on the run.
Totals: Gus - 6 if I dont eat one for breakfest
Water - 4+ bottles
Accelerade - 2 bottles
Basically just find what makes your body happy, I tend to intake a lot your system might not be happy with that much just find your balance and you'll do great =)
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toni posted 1 year ago.
azstinger11;70507 wrote:
Bike - it will vary but pretty much atleast 1 Gu every 45min, I ride with 4 water bottle cages (yeah i know shut up =p)
I have three cages, so I'm not far behind. I'd probably have four if my bike could fit another. Does a Profile Aero bottle count? Then I could have four.... Now if I could just figure out how to put it on.... :)
That's the kind of regimen I was thinking too. But instead of Accelerade or another drink of that variety, I was thinking of trying soy milk. I'm not sure if this is a good idea or not. Either that or Ensure, which I do know my body can handle on the bike. It actually works really well for me. I just thought I might do the soy milk in order to avoid all the extra processed crap in the Ensure, which does not include soy milk.
This is why I wanted to see what everyone else's regimen was like. I'm a week out from it and experiencing some minor freak outs. Hence, this thread. :rolleyes:
-Toni
The only thing we have to fear is fear itself. - FDR
3354
Member
1412 days
RV posted 1 year ago.
I will do a gel with water every 30 min on the bike. Otherwise sports drink.
I will go 30 - 45 min on the run for a gel with water - depends on how I feel. Again sports drink between gels.
The only other thing that I will take is Enduralytes.
You should not need to carry more than 1 water and 1 sports drink on the bike - use the aid stations to replenish - each water bottle is like 2 lbs or so (in training I carry 5 bottles - in a race never more than 2).
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
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1572 days
toni posted 1 year ago.
Good point.
So should I just leave off the Profile Aero bottle??
-Toni
The only thing we have to fear is fear itself. - FDR
736
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896 days
Red5 posted 1 year ago.
I completed a full IM with only 2 bottles behind the seat and swapping them out! You guys are rolling aid stations! ;)
_______
Bryan
Of course it's 'effing hard, it's IRONMAN!
558
Member
1395 days
vanjames posted 1 year ago.
I would avoid soy milk during a race - I have heard soy protein does not hold up well in heat - not sure where your raceis ut I would be very careful.
What have you been training with to this point? - best to not try anything new no matter how tempting it is - you've made it this far with your training and should feel everything there is to feel so trust in that and follow your training nutrition on race day.
As for bottles 3 cages should be enough - aqdding a fourth will only slow you down and if you haven't trained with the aerodrink on better to stay away and go staus quo wiht your training. You can do it.
3354
Member
1412 days
RV posted 1 year ago.
toni;70542 wrote:
Good point.So should I just leave off the Profile Aero bottle??
I use the profile areo bottle for sports drink and one cage for water.
I like the areo bottle as I will drink more often from it rather than having to reach back for it.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
28
Member
537 days
homey posted 1 year ago.
Eat early banana and oatmeal cereal, water and eLoad.
A gel 1/2 before race start.
I don't drink or eat until 10 minutes into the bike. Then a whole powerbar the first hour 26oz of eLoad and 2 blocks (sodium extra) every 15 minutes drinking sips every 5-10minutes AND nothing with 15minutes before run. 2nd and 3rd hour 1/2 powerbar and 2 blocks with extra sodium every 15 minutes drinking 26oz of eload each time. Water during transition and sips of eLoad every 1K and gel the 3.5 and 7K marks approx. on the run.
Hope that helps a bit... I'm 150-154lbs.
What does your typical nutrition plan for a HIM look like?
How many bottles of water? How many gu's or other nutrition?
-Toni
The only thing we have to fear is fear itself. - FDR