In an LD-Ironman:
4 powerbar-gels/h.
1 powerbar-gel has 28g carb, lets say 25 because you can't empty the package totally clean => 100 g/h.
During the bike as well as during the run. That's about 36 gels (actually 32 because the first hour on the bike I'm on bars instead of gels).
That's about 0.9 kg carbs on that day. Which is again about 4000 kcal.
Edit: actually it's more, I forgot the intake of carbs by electrolytes like Gatorade. I never calculated this, because I drink electrolyte according to thirst. When it is hot more, when it is cold less.
So I take more than 100 g/h of carbs.
I weigh 85 kg.
4 powerbar-gels/h.
1 powerbar-gel has 28g carb, lets say 25 because you can't empty the package totally clean => 100 g/h.
During the bike as well as during the run. That's about 36 gels (actually 32 because the first hour on the bike I'm on bars instead of gels).
That's about 0.9 kg carbs on that day. Which is again about 4000 kcal.
Edit: actually it's more, I forgot the intake of carbs by electrolytes like Gatorade. I never calculated this, because I drink electrolyte according to thirst. When it is hot more, when it is cold less.
So I take more than 100 g/h of carbs.
I weigh 85 kg.
Last edited by:
longtrousers: Oct 27, 20 3:05