Looking to see what you all are doing for calories throughout the course of your average I.M distance race.
How often and how many calories/hour are you using.
What is your height/weight…
Paul
5’10"…210…(hopefully 190-195 race day)
around 400/hour or so…possibly more…
500+/hour on the bike
~400/hour on the run
I find that a varied mix of solids, gels, and liquids works well for me. I’ve got a good stomach and I find it more appealing to switch up frequently.
6’ 1/2" 170
5’6", 140 lbs. Try to take in 300-400 per hour early in the bike and then down to 300 later. On the run, I can barely take in more than 200 per hour,which is likely why I never run as fast in Ironman as I should based on my fresh marathon. At one Ironman though, I did manage to take in one Gu per aid station for the first 18 miles, so 18 GUs in just under 3 hours. I was bonked off the bike after throwing up everything I had eaten, and took 2 hours to let my stomach settle. Once on the run, I was actually able to take all that in and save my race.
As they say, Ironman is not swim-bike-run. Its more like swim-bike-eat-eat-run. For two people with equal fitness, the guy who slows down the least and can stomach and digest the most calories will be faster !
Slowman has written articles on the “5 min standown” to help digest. In races where I have done this (or slowed down substantially on the bike to digest), I’ve had great races. When I try to hammer through with a bloating stomach, its a recipe for blowup later on the run.