Ok, So… I’ve done 4 century rides so far and will do another one this next Sunday coming up. (did 109 miles yesterday!)
Almost each time, I’ve stopped at about mile 50, and re-fueled up on Gatorade and water. I’ve always grabbed a snickers bar and eaten it really slowly and chewed it up well.
Is this stupid? Will this hurt me by the time the run comes? Is there some sort of solid nutrition bar or something you guys would recommend I have instead of a snickers. heh. Maybe a powerbar?
I’ve got one more long ride and I wanna try and hammer it pretty hard to see how fast I can do. I went SUPER slow this century. (avg 15.5 ) I’d like to make sure I try the bar I want to take during IMFL with me next week.
Also, I read some place(last Triathlete Mag?) that I should drink as much as I want (and gels) on the bike up until 30mins before T2 and then drink virtually nothing. I did this(yesterday) and got off the bike and ran 2 miles after my 109 mile bike and felt GREAT. I even did some STEEP hills too over that 2 mile period. I thought I could have run easily for another 13miles or so.
Before I’ve NEVER felt like running after getting of any distance on the bike. Could it be due to the fact I simply shut off my drinking @30mins till so I didn’t get any GI discomfort?
Tx gang, I’m pumped and super psyched about IMFL. Heck, I’m even thinking I may do another one of these damned things in a few years. hehehe.
I don’t know about drinking virtually nothing the last 30 minutes. That would NOT work at the Gulf Coast Triathlon in May for sure (heat index 109). I would experiment with what they will have on the bike course. Probably powerbars and GU. Check the web site. You don’t want alot of stuff sloshing around in your stomach when you start to run but I don’t think I would hold out 30 minutes prior to the run either.
All my roadie buddies eat Payday candybars on their long rides. I tried it in my prep for IMLP and it worked well… so that was my mid-bike and mid-marathon snack. It worked for me! If it works for you in training, go for it! See you at IMFL!
Mike, yeah, I think if it’s super hot, I could understand why not, but in the case of IMFL where it should be fairly decent temps, it seems like a good plan. It was 86 yesterday when I tried it and I felt just fine running 2 miles without anything to drink. I will take in fluids every aid station though on the run for sure.
Andy, cool, I think IMFL will be a blast. I’m just going there with the mindset of having a great day, enjoy myself and have fun, and not worry at all about the time. 16:59:59 is the only time I am worried about beating. Hmmm, payday, might have to try that one out this go around. I’m wondering though if say a Powerbar might be a better option nutritionally.
See ya at IMFL! 5 weeks and counting… 5 weeks!
Trae
Is the Snickers ALL you’re eating during thw whole ride? A Snickers is fine to eat, just not enough. It won’t be really long-lasting energy, but it’s not going to hurt you at all. I’d shoot for at least 200 cal/hour. This way you won’t be so starving afterwards and binge on unhealthy foods. It will keep your energy level higher during the ride. I would recommend bringing some fruit, gels, Clif bars, or anything that your stomach agrees with. If it is a really long ride, I’ll do peanut butter and jelly sandwiches or pancakes with peanut butter. It can be hard to find good stuff at gas stations, but most have granola bars and power bars these days. I would not recommend stopping all liquids 30 min before T2. You don’t have to chug a lot, but stay hydrated. It works for me to “front load” my liquids somewhat- make sure I’m taking in a lot towards the beginning, and taper off more towards the end. I try to not drink the last 10 minutes or so, but if it is really hot, then I just keep drinking. Also don’t forget to take in enough sodium. Endurolytes work well, but I now take Succeed caps (they have about 3x the sodium and you don’t have to take them as often). If you lick your wrist and taste salt, it’s time to take another.
“I’ve always grabbed a snickers bar and eaten it really slowly and chewed it up well.”
There was a photo from IMH from a number of years ago of the great Paula Newby-Fraser on the bike racing towards another dominating win at IMH, with two Snickers bars taped to her bike!
Many people over-think and over analyse the nutrition. keep it simple and use whatever works for you. remember that the 4th event in an IM is getting the 250 -300 calories an hour you NEED, however you do it, in your body.
Well, do gels count as food? I try and take a gel every 45mins.
Yeah, I do eat TONS after a long workout. (6+hrs)
Where do you put all this food you are talking about? Pancakes, sandwiches? Heh, do you have a cooler strapped to the back of your bike or something? I’ve got my tiny bentoo box for gels, and then my “flat tire kit” is full so I have no room for anything else.
I’m also carrying a lot of liquids with me.
I’m thinking about only having 1 bottle with me on the bike leaving T1 to save some on weight. I typically carry 3 full-sized water bottles + my aerodrink. crazy amount of fluids huh? But I never know when I’m going to have a store to get a drink in rural Georgia.
Also, I didn’t really completely stop drinking, I simply stopped chugging (bad I’m sure) and went to slow sipping.
Train with what they’ll provide on the course. If it’s Snickers bars and Mountain Dew, then train with that (just kidding).
Sometime soon, read the labels on the packages of whatever you plan to eat on the bike and figure out how you’re going to get in 300 cals per hour. Then train that way, at least once, to see if your gut can take it. Once you’ve figured out what works for you, find out where the aid stations are on the bike, work out what you need to grab at each station, and from that how much you need to have on board leaving T1. Nutrition math is pretty simple, really. If you go into the race with a plan you’ve rehearsed, you’ll be OK.
Hmmm, payday, might have to try that one out this go around. I’m wondering though if say a Powerbar might be a better option nutritionally.