Any opinions on the best way to carry drink mix in a long-distance (half or full IM) race?
I figure IM bike lasts 5-6 hours, so I need 5-6 bottles worth of mix, assuming that that’s how I get most of my energy supply. At most I could carry a Jetstream-equivalent up front and 2 bottles behind, but that’s 3 full bottles (not 5-6), and it’s heavy. Some recommend a Jetstream up front plus a concentrated mix in a second bottle. But that concentrated bottle ends up weighing a ton, doesn’t it? And it makes mixing the right amount per hour (straight sips or pours into the Jetstream) pretty inexact.
Has anyone tried the following idea: Carry a single Jetstream up front (no bottles below or behind), plus an additional 4-5 4oz Gu flasks that are each filled with one hour’s mix of energy powder? The Gu flasks seem like the perfect size to hold the 2-3 scoops of drink mix that each hour needs, so once per hour, you could pour one flask into the Jetstream along with the water they hand out on the course. Advantages of this approach could be 1) no extra bottles or need for cages below or behind, 2) no added weight of riding with more liquid than you’re currently drinking from the Jetstream, 3) easy way to separate the right amount of mix for each hour of the race. Complications include 1) getting the flasks open and pouring it into the jetstream in a way that the powder doesn’t fly into the wind while riding, 2) making sure the powder mixes in the Jetstream, 3) figuring out where to put the flasks, e.g. taped to the top tube or in a Bento Box.
Would love to hear thoughts from those who have tried the above or who have other suggestions for how to pull this off. Hoping to save weight and bulk but still rely on my own energy sources (NOT the course-supplied Gatorade) for the whole ride. Thanks.
Last year I raced with an Aerobottle full of GPush and 2 pre-mixed bottles behind my seat. These 3 would last about 90 minutes and I had a bunch of pre-measured baggies with me to mix new bottles with on-course water. At Gulf Coast 1/2, I did a full re-mix (stop, get off the bike, reload all 3) at once, even though I didn’t need all of it. This was also the plan going in to IMFL, but I found myself standing along side the road taking a leak every hour or so, so I used that time to dump my powder into the emply bike bottles while leaking, and then adding water on the fly. This was OK for a first IM, but the difference between bike computer time (5:37) and chip time (5:53) makes it clear that staying on the bike makes a big difference.
My plan for this year is to experiment with highly concentrated mixtures that I can use as a feed bottle and keep the aerobottle filled with on-course water. For an IM, I estimate I need about 2200 calories, so I am considering 2 x 1100 bottles behind my seat. Bottles will be marked to help me make sure I am getting in enough per hour. Bottles will either be filled with Spiz or G3 and/or Carbopro. I am currently experimenting with all 3.
Alternative consideration is to mix up some hi concentration (though still liquid) stuff and carry it in fuel belt containers, shooing for 1 400 cal bottle per hour). I am considering this in the short term because I am doing some ultramarathon cycling in Feb and April where I need to be able to go 30 miles between water stops. For me, this means that I need to keep all 3 bottles loaded with water and find another place for the cals/powders. I could always go with the tried and true stop every 30 miles, get off the bike and mix it up, but that seems to be the slowest way to go.
Overall, stopping to mix powder on course is a hassle but it beats bonking. Luck.
Did you ever try dumping your powder-filled baggies into the aero bottle while riding? I’d imagine that as long as you could get the powder into the bottle, it’ll naturally mix itself up from the road vibrations, saving you the stop and shake routine. Is that just too hard to pull off safely, or did you not consider it because you wanted to keep the aero bottle full of plain water?
The shaking part is easy, getting the powder into the bottle is the trick.
I thought that mixing up on the fly would be hard to do and possibly dangerous. That said, I did try it once during IMFL when the road was flat and I was alone. Overall it was hard to do mostly because I couldn’t find the right plastic container that would facilitate direct container-to-aerobottle transfer. I used ziplocks and I had powder blowing all over the place, but not a lot of it in the aerobottle. Other factors in the difficulties are the yellow plastic mesh at the top of the aerobottle. I’ve read that some folks just dump the powder into the mesh, add water and then blow bubbles thru the straw to mix it up…
If you could have a container that held the right amount of powder and it matched the openning of the aerobottle or jetstream closely enough that you could just turn that sucker over and not worry about powder going all over the place that might work ok. If you get it figured, please let me know!
if you’re using a jetstream i suggest mixing one super concentrated bottle 1000-1500 calories of energy slush in a back cage. when you approach an aid station and are getting low in front, give the jetstream a squirt of 200 or so calories and fill up the rest from the aid station bottles. You end up with cold energy drink the whole time and it’s waaaaya easier than mixing powder. I like Hammer perpetuem myself
In IM Austria last year I used carbopro double strength with scoop of gatorade for taste which worked well. Carried 2 lg bottles behind saddle and discarded them as they were used and took water in aero bottle. Yes you start out with more weight but it lessens as you go. This could be an option if you can’t tolerate the races source. Just my experience
First option: Only use items provided on course–learn what’s offered and train with it so you can take the products on race day. This is great if your stomach can tolerate the sponsoring company’s product.
Second option: Carry your own product. This is what I do and I coach my athletes to do.
Mix a large bottle of “shake/slurry” product. For most of my athletes, this is Sustained Energy from Hammer Nutrition (In a large bottle, you can mix 8 scoops of SE and 3 squeezes of Hammer Gel for flavor…This equates to roughly 1200 Calories).
Every twenty minutes take a squeeze of slurry/shake (roughly 100-150 calories) and chase it with a good swallow of water…After some practice, you’ll know exactly what you are consuming. Consider taking a salt pill/endurolytes each 20 minutes as well (or as needed). This really doesn’t taste bad and most athletes seem to stomach the thickness quite well (even at the hot conditions of CdA and Kona last year).
You’ll finish your bottle around Special Needs…Pick up another pre-mixed bottle at Special Needs and repeat the process.
To protect yourself from an accidental dropped bottle, carry one Fuel Belt Bottle filled with Hammer Gel (roughly 4 packets and water) as an EMERGENCY back-up (or for bonking) in your back pocket.
The advantages to this process? Less stuff to carry, no fumbling with mixtures, easy to schedule feeding, you only need to grab water at aid stations.
for Ironman, I had my mix in my front aero-bottle, two more on the rear seat cages. I had previously mixed, frozen, and turned in race morning three additional bottles for the special needs bag which was waiting at the half point. Still cold. I used those six, and occasionally water from the aid stations. No problems.
For a 1/2 IM you can get away with 2 slightly higher concentrated bottles (I like GPush-G2) and supplement with water from aid stations. For full IM, I’ve tried film canisters full of powder but it is a huge pain in the ass and takes too much time trying to dump them and fill the bottle back up with water. Last full IM (Canada 2002) I went with 2 regular mixed bottles, used the gatorade they had on the course and had one mixed bottle and a coke in my special needs bag. If you are doing a full IM with a special needs station, by all means use it b/c it will save you from having to carry a bunch of stuff or deal with the super concentrated bottles. I know people that swear by the concentrated stuff since there always will be water to chase it with, but you need an iron tummy for that. During your long rides, I would experiment with some different concentrations or methods of carrying mix. I think finding your comfort level is the most important thing - I continue to get amazed when people tell me the way they get thier calories in longer races. Nothing is off limits if you can carry it and your stomach can take it. Ever thought of a camelback full of your race drink? 70-100oz is quite a bit but is it worth the wieght to you?
i dont do IM’s, but on longer rides i like to use the plastic covering that syringes get shipped in. i work at a vetrinary clinic, so i can come by them pretty easily, but i am sure you can get some from your local doctor. The ones used for 20cc,and 35cc syringes seem to work pretty good for me. i can usually get 2 to 3 scoops of gatorade in there if i pack it down a little. i just use a little tape to keep the top on it and put it in a jersey pocket. i usually carry two with me, but you could probably fit a few more in a bento box, or in a jersey pocket. just open it up, shake it to get the powder out and add water.
I don’t understand all the elaborate answers to this question. Simple answer. Buy some Carbopro. Mix it up to a concentration that gives 1200 or so calories/bottle. This is no big deal and it goes down like water even at this concentration. Carry two bottles or carry one and pick up one at Special Needs station. Nutrition problem solved. Use a front bottle for water if required.