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nauseous last part for IM - is it avoidable?
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My race nutrition is pretty good, but I think it is improvement.

Bike leg - 350 kCal/h (2 Powerbar energize and the rest Squeezy consentrated gel).
Run leg - 270 kCal/h the first 1 h and 40 min (5 x Squeezy gel) and Coca Cola the last part.

I feel my energy level is good, but I get increasingly nauseous on the last half. The only thing I feel for after crossing the finish line is to lay down and vomit.

Is this anything that can be solved? It has been similar when using other gels brands like High5, Enervit etc.


Smilling but want to throw up.

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Re: nauseous last part for IM - is it avoidable? [Allanhov] [ In reply to ]
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 Sounds like old fashioned "Gu gut" to me. That rotting feeling of gels and everything you've consumed for the last 4-5 hours? I'd reduce the gels for the run at the very least.The maltodextrin is probably a bit much for the stomach at that stage to down 5 gels in an hour and a half at that stage of the race unless your walking. You could reduce your total gel intake on the run to 1 per hour max and be fine with simpler on course stuff. Usually I'll start with a gel, get one more in by the next hour of the run then its course nutrition via gatorade/cola/water+salt tabs. Simpler carbs the better, particularly if you sweat a lot for the run. The salt tabs for me do wonders for keeping the stomach clear from liquid.

Also not sure if this is the case but, just because the gel claims you do not "need" to drink water after consumption, doesn't mean you shouldn't. Sugars need water to absorb. Unless you are on the slower side, i.e. finish in the twilight/nighttime hours, it can be tough to consume complex things for the entire duration. if all you do is dump 5 maltodextrin based gels into your stomach without tons of water in such a short period of time (and a slower pace), on top of the multiple bars that have protein and malt-sugars previously, you're asking for a gastric mutiny.

More data about your weight and pace would be helpful for more answers.

Good luck.

Matt Leu, M.S. Kinesiology
San Pedro Fit Works, Los Angeles, CA
Endurance Athlete and Coach
Consistency/time=results
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Re: nauseous last part for IM - is it avoidable? [Allanhov] [ In reply to ]
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270 kcal/h seems high to me for the run. I'm guessing that you can't absorb it all.






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Re: nauseous last part for IM - is it avoidable? [Allanhov] [ In reply to ]
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It's possible that you need more salt - that can help settle the stomach a bit. What gel are you using on the run?

It's easy to bring a little tube of salt with you and take a bit early on or even just when your stomach starts to get a little sour.

Edit, if you are using only gels and powerbars on the bike without extra salt, I think it's very possible you need more. Gels don't often have much in them.

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Last edited by: RowToTri: May 20, 19 8:38
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Re: nauseous last part for IM - is it avoidable? [Allanhov] [ In reply to ]
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I've been taking a probiotic and it has helped with my gut- Sound Probiotics. There is some research to back it up too.

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Re: nauseous last part for IM - is it avoidable? [Tri-Banter] [ In reply to ]
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Tri-Banter wrote:
270 kcal/h seems high to me for the run. I'm guessing that you can't absorb it all.

Is it so high? I did 200 kcal/h in Ironman Barcelona last year (I thought I had eaten one more gel that I actually did) and hit the famous wall around 27km mark going from 4min/km to 4:30min/km within a few kilometers. Usually that does not happen and I figured that too little energy during the run might be the cause.

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Re: nauseous last part for IM - is it avoidable? [RowToTri] [ In reply to ]
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RowToTri wrote:
It's possible that you need more salt - that can help settle the stomach a bit. What gel are you using on the run?

Salt might be a factor. I have heard and read "everything" from Andy Blow in Precision Hydration, and are pretty sure that I am a salty sweater. The white salt layer on my training clothes is a good indicator. I did not mentioned my salt intake, but I put a solid amount of salt in my bottle with concentrated gel which I consume during the bike. On the run I take two salt pills each hour. As I write this I am not 100 % sure of the amount, but have a excel sheet where I calculated it. It was a bit more than the general recommendations since I classified myself as a salty sweater. Still, not as much as recommended in the online sweat test done on Precision Hydration. I will try to get a real sweat test done to find my actual loss.

I use regular Squeezy gels on the run. https://www.squeezy.de/...-sachetsgel-sachets/

My reason for using Squeezy is that they have concentrated gel on refiller bottles, which is super practical compared to cutting up 15 small gels and squeezing them in a bottle. But I can of course change to other brands/products.

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Re: nauseous last part for IM - is it avoidable? [ironmatt85] [ In reply to ]
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ironmatt85 wrote:
Sounds like old fashioned "Gu gut" to me. That rotting feeling of gels and everything you've consumed for the last 4-5 hours? I'd reduce the gels for the run at the very least.The maltodextrin is probably a bit much for the stomach at that stage to down 5 gels in an hour and a half at that stage of the race unless your walking. You could reduce your total gel intake on the run to 1 per hour max and be fine with simpler on course stuff. Usually I'll start with a gel, get one more in by the next hour of the run then its course nutrition via gatorade/cola/water+salt tabs. Simpler carbs the better, particularly if you sweat a lot for the run. The salt tabs for me do wonders for keeping the stomach clear from liquid.

Also not sure if this is the case but, just because the gel claims you do not "need" to drink water after consumption, doesn't mean you shouldn't. Sugars need water to absorb. Unless you are on the slower side, i.e. finish in the twilight/nighttime hours, it can be tough to consume complex things for the entire duration. if all you do is dump 5 maltodextrin based gels into your stomach without tons of water in such a short period of time (and a slower pace), on top of the multiple bars that have protein and malt-sugars previously, you're asking for a gastric mutiny.

More data about your weight and pace would be helpful for more answers.

Good luck.

The "gu gut" describes it pretty well. 5 gels within a time frame of 1 hour and 40 min is a lot, but I truly cant stand gatorade, and like to bring with me my own nutrition to be certain what I get and when. Still, maybe I could go with 3 gels and more on cola, the only thing that I dont feel nauseous when thinking of at that stage. Like I said in a reply above. I do take salt tablets on the bike and run, but are not certain the amount is correct since I am not sure how much I loose thru my sweat.

Water consumption sure is a good point. You need water to prevent the water going from the blood to the stomach, which would be the case if you just took gels. For that reason I have increased my water intake during the bike and run.

When it comes to weight that is 68 kg and pace is fairly high. 280-300w and 3:35min/km on 70.3. 260-270w and 4min/km on full distance. So my HR during the race is on the high side and my stomach does not have ideal working conditions.

Might there be any gels out there with a better mix of carbs?

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Re: nauseous last part for IM - is it avoidable? [Allanhov] [ In reply to ]
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Allanhov wrote:
Might there be any gels out there with a better mix of carbs?


The only thing that comes to mind are Honey Stingers which are honey (mostly fructose / glucose), and don't have any maltodextrin in them. You'd have to experiment and see if they make your stomach better or worse - maybe slowly start moving to them as the run progresses. But I also agree 270 kCal / hr on the run is probably too high considering your pace.

I'd also try maybe just drinking water and no calories for the last 30 mins or so on the bike.
Last edited by: spudone: May 20, 19 16:10
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Re: nauseous last part for IM - is it avoidable? [Allanhov] [ In reply to ]
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I am currently using EFS Pro (their high-electrolyte sports drink, mixed at their highest recommended concentration) and EFS liquid shot (basically their gel) on the bike and I carry a flask of EFS liquid shot ( about 450 calories in the soft-sided flask I have) in my back pocket on the run. On the run I grab a bit of the gel from the flask right before each aid station. I've just switched to this from Infinit and I have not yet done a full on it. My first race with it was St. George and I was very happy with it. For that race I did 1 bottle of EFS pro on the bike and 1 flask of liquid shot, so about 300kcal/hr for me. I finished the whole run flask by mile 6 cause I felt desperate for salt... I meant to carry some salt with me but I forgot it.

................................1 bottle of EFSPro .................1 flask liquidshot
Calories .............................320.................................... 400
Carbs .................................80g................................... 100g
Sugars ...............................13.3g................................ 50g
Sodium ..............................1300mg............................ 400mg
Potassium .........................293mg.............................. 290mg
Calcium .............................266mg............................. 150mg
Magnesium .......................133mg............................. 120mg
Amino Acids ......................2000mg........................... 1000mg

You can get big refill bottles of liquid shot so you don't need to get the little packets.

I used to cram 1000 kcals of infinit into a single bottle for Ironmans and also have 500 calories from stinger waffles. It usually worked ok for me but at IM boulder last year my stomach decided it was NOT a good idea... I think the heat contributed to that.

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Last edited by: RowToTri: May 20, 19 16:25
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Re: nauseous last part for IM - is it avoidable? [Allanhov] [ In reply to ]
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Could it just be that you don't have enough saliva that is mixing with all those calories to break it down?

On a regular day you are chewing solid food and before it goes down it is breaking down with saliva. On your Ironman day you are missing that piece. What if you put a piece of hard candy in your mouth for several minutes before you gel to pre line your stomach with saliva for when the gel arrives? Or just eat a bit more solid but take your time to chew it into a liquid with saliva.
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Re: nauseous last part for IM - is it avoidable? [Allanhov] [ In reply to ]
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This guy says 1 gram of CHO per min, which is 240 kcal. That statement is backed by this science, which says up to 1 g/ min of exercise for a single type of CHO (such is in those gels). This science says that it could be as much as 240-280 kcal per hour. The upper limit is near what the OP is taking in. Consuming a little less is typically better than consuming a little more in terms of GI problems.






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http://tri-banter.blogspot.com/
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Re: nauseous last part for IM - is it avoidable? [Tri-Banter] [ In reply to ]
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Just use flat coke and on course sports drink once you start feeling nauseous on the run. That should be plenty of carbs. It works for me as a diabetic and carb intake is probably much more important for me than it is for a 'regular' person, as I have a fixed amount of insulin floating in my body.
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Re: nauseous last part for IM - is it avoidable? [Allanhov] [ In reply to ]
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Your amounts/hr look alright. At your pace on the run though more coke is the answer I think. So reducing to 3 gels, say over 2 hours, and increasing the coke is a good option as long as you work in a little salt to help stomach emptying. Salt on the run can be more of a tool to help gastric emptying, in addition to electrolyte replacement. There's water in coke, so double up on that plus salt tabs if you have to ditch gels sooner than you want to prevent the sour stomach.

Matt Leu, M.S. Kinesiology
San Pedro Fit Works, Los Angeles, CA
Endurance Athlete and Coach
Consistency/time=results
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Re: nauseous last part for IM - is it avoidable? [Allanhov] [ In reply to ]
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There are 5 grams of salt in a teaspoon. Virtually nobody needs to add 5 g to normal products over the course of a race. Point is if you’re adding salt to stuff you can very easily add too much. I did it myself in Kona.I finished the race a couple pounds heavier than I started it, ankles all swollen, bloated/sluggish feeling.
It’s likely all that white salt you see on your kit is due to consuming too much salt.
A little bit goes a long way.
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