When I did an Ironman 10 years ago, I recall using Perpetuem Cafe Latte as my primary fuel with great success, mixing in a couple Bonk Breaker bars to stave off hunger getting about 250-300 cal/hr (I weight 155 lb) over 6.5 hours = ~2K calories. I mixed it up extra concentrated and froze it, but I just can't for the life of me remember the specifics of how I executed my plan. I am wondering if others could give me some tips so I can cut a few cycles out of my experiments.
Ideally, I'd mix up just one 21 oz bottle to last me ~6 hours on the bike so I'm not hauling a ton of extra weight up the mountains in IM Canada.
Is this a viable starting point:
1) One bottle of Perpetuem - 4 Servings = 1K calories, 100mg caffeine
2) 4 Bonk Breaker Bars = 1K calories
Alternate a squirt of perpetuem and 1/3 of a Bonk Breaker bar every 15 minutes.
3) Chase with water on course, carry two water bottles on course between aid stations,
4) 1-2 Salt Sticks per hour
Some logistical questions:
1) Do you drop off your bike and special needs bag race morning? I'm just trying to figure out how to drop off the frozen bottle race day
2) Drinking the water bottle on course -- are they in good sport top bottles?
3) I was thinking of putting the Perpetuum bottle on my downtube (less likely to drop?), and the 2 water bottles in back behind saddle.
4) Would you mix a 2nd Perpetuem bottle and put in bike special needs bag, just in case it gets dropped
I ride a road bike, no aero bars, so I'm using real bottles, none of the center mounted sippy cup stuff.
Ideally, I'd mix up just one 21 oz bottle to last me ~6 hours on the bike so I'm not hauling a ton of extra weight up the mountains in IM Canada.
Is this a viable starting point:
1) One bottle of Perpetuem - 4 Servings = 1K calories, 100mg caffeine
2) 4 Bonk Breaker Bars = 1K calories
Alternate a squirt of perpetuem and 1/3 of a Bonk Breaker bar every 15 minutes.
3) Chase with water on course, carry two water bottles on course between aid stations,
4) 1-2 Salt Sticks per hour
Some logistical questions:
1) Do you drop off your bike and special needs bag race morning? I'm just trying to figure out how to drop off the frozen bottle race day
2) Drinking the water bottle on course -- are they in good sport top bottles?
3) I was thinking of putting the Perpetuum bottle on my downtube (less likely to drop?), and the 2 water bottles in back behind saddle.
4) Would you mix a 2nd Perpetuem bottle and put in bike special needs bag, just in case it gets dropped
I ride a road bike, no aero bars, so I'm using real bottles, none of the center mounted sippy cup stuff.