I recently did my fist half and suffered from pretty bad stomach cramps on the run. This, I think, is because I did not manage my food intake properly during the bike portion. I basically ate everything in sight at all aid stations. In total I think I ate about 3 half bananas, 4 small bars, and 3-4 gels.
Way too much, right? Is it the cause of my cramped stomach during the run? What is a normal intake ( I know this is probably quite variable form person to person)? I have to confess I did not train with nutrition and in general eat very little during training runs/rides and shorter distance races (and never cramp).
What are your tips for coming up with a good nutrition plan?
it is different for everybody. trial and error until you find what works.
I will give you one hint though, 3 half bananas, 4 small bars, and 3-4 gels is not your ideal nutrition plan for the bike. Scale it WAAAAAY back and focus on easily digestible sources such as gels and calories mixed into your hydration.
Also, I wouldn’t be so fast to peg your cramping on nutrition alone…
First and foremost, a good nutrition plan has to actually be a *plan *- eating whatever comes up at aid stations is not that. In addition, not training with nutrition should not be an option. You have to prepare your body to handle whatever you want it to handle on race day, and this doesn’t always come easy (and surely doesn’t come via mental osmosis).
The rule of thumb for nutrition is this: If you don’t do it in training, don’t do it on the race course. x2 to what slimfast said - nutrition is different for everybody, and what works for other people may not work for you. People handle combinations of proteins, simple sugars and complex carbs very differently, and sweat rates and overall hydration levels (along with lots more stuff that I don’t yet understand) will affect your water intake. What definitely WON’T work for you is not preparing your nutrition right along with your training.
That said, my last 70.3 I felt like I finally got my nutrition somewhat dialed in - Gu every 40-45 mins on the bike, 1 3-hour concentrated bottle of Ironman Perform, swigs every 15m but not with Gu, and about 8L of water on the bike course. 1/2 banana in T2. Run went 35-40 mins/Gu, 45-min bottle of Perform stretched over first 3/4 of run, water every stop to top up.