20 Ironman Races, more than 100 triathlons, no GI distress yet...
1. Keep it simple.
2. Pick and stick
3. Train with it. Don't test. Enzymes and digestion work similar to a muscle, you dont box with the klitschkos for a couple of rounds to decide, whether boxing is for u.
4. Train as you race. If you plan 400 cals and 1 Liter of water per hour (like I do) you should train with ... you get the idea (but adjust slowly, maybe with 150 cals on the second hour) and add until you reach goal load.
The simpler, the better. I usually check whats on course, decide on a minimum of products (usually non caffeinated gels on the bike (which I take with me but I prefer to use the on course brand - just in case), caffeinated gels on the run and a sports drink). If the products dont contain at least 500mg Sodium per 400 cals, I add sodium in the form of sodium caps. I always add water according to thirst but try to keep intake small, as fluid is supposed to carry carlories and salt.
Amount: Ironman 400 cal / hr (1 bottle of sport drink, 1 bottle of water, 1 salt cap, 2-3 gels)
Half Ironman 300 cal / hr (fewer gels), Short DIstance 200 cal /hr (just the sport drink), Sprint Only one bottle of sport drink which I don't finish ... bottle being 500ml, if 750 ml are served on the course the number of bottles changes.
Whenever the shit hits the fan (usually km 30 on the run) coke and water usually go a long way. But again, thats because when in training the shit hits the fan, I enter the closest petrol station to get ... coke and water.
1. Keep it simple.
2. Pick and stick
3. Train with it. Don't test. Enzymes and digestion work similar to a muscle, you dont box with the klitschkos for a couple of rounds to decide, whether boxing is for u.
4. Train as you race. If you plan 400 cals and 1 Liter of water per hour (like I do) you should train with ... you get the idea (but adjust slowly, maybe with 150 cals on the second hour) and add until you reach goal load.
The simpler, the better. I usually check whats on course, decide on a minimum of products (usually non caffeinated gels on the bike (which I take with me but I prefer to use the on course brand - just in case), caffeinated gels on the run and a sports drink). If the products dont contain at least 500mg Sodium per 400 cals, I add sodium in the form of sodium caps. I always add water according to thirst but try to keep intake small, as fluid is supposed to carry carlories and salt.
Amount: Ironman 400 cal / hr (1 bottle of sport drink, 1 bottle of water, 1 salt cap, 2-3 gels)
Half Ironman 300 cal / hr (fewer gels), Short DIstance 200 cal /hr (just the sport drink), Sprint Only one bottle of sport drink which I don't finish ... bottle being 500ml, if 750 ml are served on the course the number of bottles changes.
Whenever the shit hits the fan (usually km 30 on the run) coke and water usually go a long way. But again, thats because when in training the shit hits the fan, I enter the closest petrol station to get ... coke and water.