So, I've been mostly a lurker all season, learning a lot and getting some great entertainment, but now I need a little help. I had a bad nutrition/hydration issue at my first half-ironman (SOMA) and am hoping someone can help diagnose. to keep it somewhat interesting, I'll include my race report. I'm not super competitive, as you'll see by my times, but I would like to improve my times.
I got up around 4 to eat breakfast (PB sandwich and half of a banana). I was drinking gatorade and visiting the porta potty throughout the morning - everything was in working order
The swim went well - I really took it really easy, as I’ve never swam the distance (1.2 miles) in open water before and wanted to save my energy.
It was a long swim east, which made sighting difficult, as you were looking right into the sun through foggy goggles. I got a little off course by drafting off a group of swimmers, but after a noticing a kayaker, we were headed back around the correct bouys. The swim back west was better because there was no sun, but by then I had caught some of the guys in the wave ahead of me, and they are meaner and more physical. I suffered one kick to the chest, which could have been accidental, so I didn’t mind too much. About 500 meters out, I was at about hip level of some girl who kept veering into me; I was just trying to keep straight when she stops swimming for a second, grabs my shoulder and shoved me away from her! I was going to start throwing punches, but decided to just speed up and get away from her, after all, I was afraid if my biceps flexed in my wetsuit, I might tear it. When I got out of the water (which was weird because there was no beach, just a set of steps that some boys pulled you up) I ran to the strippers, who made me feel a little violated, and impressed at the same time!
My transition was fine, just over 2 minutes.
The bike was three loops. There were several out-and-back areas where you could see people ahead of you and behind you on the course. My sister beat me out of the water (she always does) but I always catch her on the bike, so I was watching for her. About mile 9, I saw her an estimated 2 minutes ahead of me, so I was trying to catch her. As I’m riding, I notice people slowing and jumping into the left lane. I look up and see a guy laying on the road, bike crumpled, blood coming out of his split open head and his mouth. And there is my little sister (a firefighter and EMT), leaning over him taking vital signs. What a good helper! She was the first one there – a trauma surgeon who was a little behind me also stopped and they were able to keep the guy still and make sure he didn't choke until the fire department got there. Then she cleaned up and got back on her bike. I saw her around mile 30, about 4 minutes behind me.
At one point on my bike, I’m just riding along, and a girl starts to ride up next to me to pass. All of a sudden we hear someone screaming behind us “LEFT!!” so we move over, and then Chris Leigh flys by us like we’re sitting in a spin class! It was pretty cool to race with pros, even though that was Chris Leigh not just passing me, but LAPPING me!
I was doing my practiced nutrition plan: first 30 minutes on the bike was just water - as much as I could take in. Then a gel (crank e-gels 150 calories) every 30 minutes with water. at 10 minutes and 20 minutes, I tried to drink two or three big swigs of gatorade. By mile 25 I had to pee so bad! I was trying to hold it, but by mile 39, I realized I couldn’t, so I stopped for a quick pit stop. During that time, my sister passed me, and I spent the last 17 miles trying to catch her. I finally did – at the bike rack! I had taken in about 40 ounces of water, and probably 25-30 ounces of gatorade, with 5 150-calorie gels and one 100 calorie gel.
My bike time was 3:28 – I was hoping for 3:40, (I know I'm slow)
Our second transition was good because we were there together, helmet off, sunglasses off, bike shoes off, socks on, running shoes on, skirt on (mom bought them - says they take better pictures) hat on, fresh sunglasses on, take a quick picture of each other with disposable camera, more chapstick, a quick spray of sunscreen, grab the gels for the run and a handful of pretzels.
The run was two 6.6 mile loops. Our first loop was uneventful – had a few bites of a cookie at the mile 2 aid station, but other than that, stuck to water, gel and Gatorade. I had gatorade at mile 1, 3,4, and 6. gel and water and 2, and 5. and We saw our fan club at the end of our first loop, about 75 minutes into the run. I was hoping for a 2:30 on the run, so I was right on track.
The second loop was not so fun. By mile 8, my belly was feeling full, so I just sucked on some ice. by mile 9, my belly was not cooperating. I could feel so much water and Gatorade sloshing around, it really hurt! It was so hot, so I wanted to keep taking in fluid, but I couldn’t fit any more in my belly. I stopped at every porta potty, but no luck. nothing (liquid, solid or gas) was moving in either direction - kinda gross, but maybe it helps you figure out what went wrong. I didn't take in any calories after this point except two sips of coke, which did nothing for me.
We had started the race running the whole thing, walking a few feet before each aid station, through the aid station and a few feet after, making sure we could get our water/Gatorade in us. By mile 10, we were walking about 2-4 minutes of every mile. It was pretty rough – we made it to the end, and were able to cross the finish line in our matching skirts laughing, smiling, holding hands and uninjured! Our time for the run was not impressive at all, so I’ll just not put it in here, but we did not throw up!
It took about an hour to an hour and a half before my belly loosened up and it was several hours before I could eat solid food, but once we did, it was wings, pizza, French fries, fish fry and soda!
It was a well-organized race and the volunteers were so great! I have a new respect for this distance – it was more challenging than I had thought it would be. It also made me a little bit terrified for the full ironman in September, but not “forfeit-my-$400-terrified” so I’m still in!
So what was my problem: too much/too little calories, sodium or water? I have high blood pressure (only one kidney) so I'm apprehensive about salt tablets - but do you think I need them for long distance races? thanks in advance for any help you can give!
I got up around 4 to eat breakfast (PB sandwich and half of a banana). I was drinking gatorade and visiting the porta potty throughout the morning - everything was in working order
The swim went well - I really took it really easy, as I’ve never swam the distance (1.2 miles) in open water before and wanted to save my energy.
It was a long swim east, which made sighting difficult, as you were looking right into the sun through foggy goggles. I got a little off course by drafting off a group of swimmers, but after a noticing a kayaker, we were headed back around the correct bouys. The swim back west was better because there was no sun, but by then I had caught some of the guys in the wave ahead of me, and they are meaner and more physical. I suffered one kick to the chest, which could have been accidental, so I didn’t mind too much. About 500 meters out, I was at about hip level of some girl who kept veering into me; I was just trying to keep straight when she stops swimming for a second, grabs my shoulder and shoved me away from her! I was going to start throwing punches, but decided to just speed up and get away from her, after all, I was afraid if my biceps flexed in my wetsuit, I might tear it. When I got out of the water (which was weird because there was no beach, just a set of steps that some boys pulled you up) I ran to the strippers, who made me feel a little violated, and impressed at the same time!
My transition was fine, just over 2 minutes.
The bike was three loops. There were several out-and-back areas where you could see people ahead of you and behind you on the course. My sister beat me out of the water (she always does) but I always catch her on the bike, so I was watching for her. About mile 9, I saw her an estimated 2 minutes ahead of me, so I was trying to catch her. As I’m riding, I notice people slowing and jumping into the left lane. I look up and see a guy laying on the road, bike crumpled, blood coming out of his split open head and his mouth. And there is my little sister (a firefighter and EMT), leaning over him taking vital signs. What a good helper! She was the first one there – a trauma surgeon who was a little behind me also stopped and they were able to keep the guy still and make sure he didn't choke until the fire department got there. Then she cleaned up and got back on her bike. I saw her around mile 30, about 4 minutes behind me.
At one point on my bike, I’m just riding along, and a girl starts to ride up next to me to pass. All of a sudden we hear someone screaming behind us “LEFT!!” so we move over, and then Chris Leigh flys by us like we’re sitting in a spin class! It was pretty cool to race with pros, even though that was Chris Leigh not just passing me, but LAPPING me!
I was doing my practiced nutrition plan: first 30 minutes on the bike was just water - as much as I could take in. Then a gel (crank e-gels 150 calories) every 30 minutes with water. at 10 minutes and 20 minutes, I tried to drink two or three big swigs of gatorade. By mile 25 I had to pee so bad! I was trying to hold it, but by mile 39, I realized I couldn’t, so I stopped for a quick pit stop. During that time, my sister passed me, and I spent the last 17 miles trying to catch her. I finally did – at the bike rack! I had taken in about 40 ounces of water, and probably 25-30 ounces of gatorade, with 5 150-calorie gels and one 100 calorie gel.
My bike time was 3:28 – I was hoping for 3:40, (I know I'm slow)
Our second transition was good because we were there together, helmet off, sunglasses off, bike shoes off, socks on, running shoes on, skirt on (mom bought them - says they take better pictures) hat on, fresh sunglasses on, take a quick picture of each other with disposable camera, more chapstick, a quick spray of sunscreen, grab the gels for the run and a handful of pretzels.
The run was two 6.6 mile loops. Our first loop was uneventful – had a few bites of a cookie at the mile 2 aid station, but other than that, stuck to water, gel and Gatorade. I had gatorade at mile 1, 3,4, and 6. gel and water and 2, and 5. and We saw our fan club at the end of our first loop, about 75 minutes into the run. I was hoping for a 2:30 on the run, so I was right on track.
The second loop was not so fun. By mile 8, my belly was feeling full, so I just sucked on some ice. by mile 9, my belly was not cooperating. I could feel so much water and Gatorade sloshing around, it really hurt! It was so hot, so I wanted to keep taking in fluid, but I couldn’t fit any more in my belly. I stopped at every porta potty, but no luck. nothing (liquid, solid or gas) was moving in either direction - kinda gross, but maybe it helps you figure out what went wrong. I didn't take in any calories after this point except two sips of coke, which did nothing for me.
We had started the race running the whole thing, walking a few feet before each aid station, through the aid station and a few feet after, making sure we could get our water/Gatorade in us. By mile 10, we were walking about 2-4 minutes of every mile. It was pretty rough – we made it to the end, and were able to cross the finish line in our matching skirts laughing, smiling, holding hands and uninjured! Our time for the run was not impressive at all, so I’ll just not put it in here, but we did not throw up!
It took about an hour to an hour and a half before my belly loosened up and it was several hours before I could eat solid food, but once we did, it was wings, pizza, French fries, fish fry and soda!
It was a well-organized race and the volunteers were so great! I have a new respect for this distance – it was more challenging than I had thought it would be. It also made me a little bit terrified for the full ironman in September, but not “forfeit-my-$400-terrified” so I’m still in!
So what was my problem: too much/too little calories, sodium or water? I have high blood pressure (only one kidney) so I'm apprehensive about salt tablets - but do you think I need them for long distance races? thanks in advance for any help you can give!