Login required to started new threads
Login required to post replies
They taste so good, the only problem is not eating them before the race. They taste good even if you aren't working out, unlike Gatorade.
The Tri Shop.com
A bit more on topic regarding IM nutrition, I've never been able to get any solids down while riding or running, so I rely exclusively on sports drink (anything but PB so far), water, and gels, plus salt tablets. I've never felt a big bonk in four Ironmans and have only erred on the side of too many concentrated carbohydrates in too short a time, resulting in some interesting projectile vomiting at IMNZ;-)
-David in Taipei
Quid quid latine dictum sit altum videtur
(That which is said in Latin sounds profound)
"that which does not destroy me will only make me stronger" Frederick Nietzsche
And that is whole milk, not any of that watered down crap.
"Remember: a bicycle is an elegant and efficient tool designed for seeking out and defeating people who aren't as good as you."
A common mistake is too eat/drink too much or two little in the early stages of the bike ride. Either way you can get into trouble early and never really recover. The swim can often leave you with a very unsettled feeling early on in the bike. Some people start gourging on food/drinks right away wich can lead to gastric shut down. At the other end of the spectrum the unsettled feeling may make you NOT want to have anything for the first hour or so on the bike, but by this point you may already have one foot in the graveyard of bonking. Try to get that first hour or so on the bike dialed in for what works for you. 1/2 Ironman races are perfect opportunities to try out some options at racing intensities.
For what it's worth what worked for me( Low 9 hour Ironman):
Bike - one energy bar an hour for the 5 hours on the bike. At least one bottle of water consumed between each aid station( about every 5 miles) so about 4 bottles an hour. If race beverage was gatorade - try to get in a couple of bottles of that if it felt OK and a couple of bananas
Run - take one energy bar with me and nibble on that for the first hour or so. Several cups of water at each aid station. Maybe a banana or two. Assuming about a 3 hour marathon, shift to coke/water combo with about an hour to an hour and a 1/2 to gobut no sooner!
Steve Fleck @stevefleck | Blog
Also, I never ended up in the Med tent after my 9 IM races and with the exception of a minor blow-up in Hawaii one year, always closed strongly on the run. I attribute that to being well hydrated at T2.
Sorry to hear about your experience. I hope that your next race goes better.
Steve Fleck @stevefleck | Blog
What size bottle do you refer to? They usually hand out 20 ounce bottles. I do need to hydrate better on the bike. That a top priority for next year.
Some of the above is very, particularly the part that it is very dependant on the individual. I am no where near in Fleck's league, but I have done 12 IMs and usually go under 11 hours (that , for me is like 8 hrs for the pros!). Here is my game Plan cut and pasted:
IRONMAN Game Plan
“Positive Attitude Makes You Faster!”
Smile and have fun the whole day - This is voluntary! Hey, what could be better than doing three of my favorite things - swimming, biking, and running - all day(!) with people handing out food and drink, and people cheering! Not a bad day! I think we’ll get it done.
I Love my SWEETIE!!
To Race Start:
Helmut and glasses }
Bike Shoes } Leave at
Food to tape to bike } Bike
Bike Bottles }
T 1 Bag: > > > >
# Belt (?) Or put # on Bike shorts
Subito top (or wear under wetsuit)
** Pictures of the girls
On bike - shoes, helmut, glasses, bottles, bars
T 2 Bag: > > > >
Hat or visor
Tape Ring on Finger!
5:00 - 2 Bars + 2 Ensure
1 Quart Gatorade - stop drinking ˝ hour before race
1 Gel 10 min before start
Sip of water b/f start
1 bottle Cytomax mixed double to dilute during ride
1 bottle Cocktail
3 scoops Cytomax
1 scoop Metabolol II
2 scoops Metabolol Eundrance
2 Bars - 1st ˝ hr into ride, and 2nd after Cocktail
1 Gel flask on bike
Drink 1 bottle every ˝ hour
1 Gel every 30 - 40 min + 1 at the start
Coke sits well - save for 2nd half of run
Whatever you can get down!
Oh well, the formatting didn't come out so well, but hope it helps. It works very well for me.
* Ironman for Life! (Blog) * IM Everyday Hero Video * Daggett Shuler Law *
Disclaimer: I have personal and professional relationships with many athletes, vendors, and organizations in the triathlon world.
"To give less than your best is to sacrifice the gift." - Pre
After a lot of experimentation I've gone to all liquid (Accelerade) for long and ultra. I'm aiming for 300-400 cals/hr, 900-1000mg sodium/hr, 32-40 oz hr of fluids while on the bike. 6'1" 210 and a sweating machine. Range of intake takes into account the conditions.
I pack 100oz of Accelerade on the bike (3x24 plus the Jetstream). It's a lot of weight but I rationalize I get some time and safety back bypassing aide stations. I mix 2 Thermotabs in each bottle and in the Jestream. In hot/humid conditions I'll supplement with water at the bike aide stations. Usually take 2 hits and pour the rest over my head. I'll take a flask of Hammergel, anything I can knock down are bonus calories. The Thermotabs dissolve well enough but over time it tends to clump, so a little gentle bubble-making in the Jetstream helps.
Using the above I finally got through a run split, after 4 attempts, in long/ultra without nausea/vomiting.