Interested in how experienced hammer users plan out HIM with it. I have practiced with sustained energy and hammer gel, and did ok.
How do you all mix up your SE? For hot races do you mix in the electrolyte capsules/powder?
My plan is to mix 5-6 scoops of SE in a bottle to nurse on bike (with chocolate hammer gel mixed in for flavor) and on the run just do the gels. My HIM is going to be ridiculously hot, so what’s the best way to get the electrolytes in?
Does anyone do SE for pre-race meal?
how long do you intend to be out there (each leg)?
Slow swimmer, so tough to tell. Bike hopefully 2.5hrs and run ~1:40ish. But this is my first HIM so its all an estimate.
Prerace meal is 4 scoops of Perpetuem (mixed with water, OJ, or FRS energy drink), 1 banana, and 1 Hammer Bar. Then 1-2 gels couple of mins before the swim.
For Half IMs I do 2 scoops of Perpetuem per hour (a concentrated drink for how long i think i will be on the bike) mixed with just water and chase with GU2O because that is the drink i use…could never get use to the taste of HEED. Half IMs run i stick with gel every 20-30 mins depends on how my stomach feels…also depends on timing of water/aid stations. Also pop 2-3 endurolytes per hour.
I mix up a bottle with 5 scoops of SE, 2 servings of flavored Hammer Gel (your choice of flavor, helps mixture go down better), and around 10-12 endurolytes (adjust for needs due to temp.) into one bottle, fill with water and freeze the night before. (you have to shake it up several times as it freezes). In the morning I put it on bike just before leaving to go to the swim start. As long as its not really cold out the bottle will defrost much faster than you need it. I drink all of this during the 2:30 bike.
On the run I just take a couple of Hammer Gels and take endurolytes as needed. I have no pre-race meal other than will take one Hammer Gel as close to the start of the swim as possible. I also carry a second bottle of just water on the bike and can get a refill at aid stations. This has worked perfect for me on two HIM this year.
The forecast for Steelhead was for some heat, so I did a 4 day loading protocol of Race Day Boost, along with Liquid Endurance driving out to the race on Friday, and more Saturday morning.
Breakfast was a fruit smoothie (OJ, yogurt, banana, frozen berries). Sometimes I’ll add some HEED or Perpetuem for additional calories.
I did one HG before the swim.
On the bike, I started with an aero bottle of HEED (2 scoops) with 2 1/2 scoops of Enduralyte powder. I had a bottle with 4 scoops of SE, 1 Raspberry HG, and 4 scoops of Enduralyte powder. I took additional Enduralyte caps and Anti-Fatigue caps during the ride, and drank the plain water from the aid stations.
Plain water, Enduralytes, AF caps, and 1 HG for the run.
Mixing the Enduralyte powder into your drinks works well to get a baseline amount of Enduralytes in. Much more than a couple scoops in a bottle starts to affect the taste too much for me. Bring way more caps with you than you need, and in separate containers if possible. That way you have then handy if you need then, and if you drop some you aren’t SOL.
Can someone tell me the difference between Perpetuem and Sustained Energy? I’ve looked at the Hammer site, and I still don’t get it. Is it only the type of protein (soy v. whey) that they contain?
I downed 1/2 bottle (1 scoop) of Perpetuem 10 minutes prior to the swim and started the bike with two bottles of Perpetuem on the bike. I supplemented that with some water and one small bottle of Heed offered on the course and four Hammer gels. On the run, I drank the Heed that was offered on the course and downed two Hammer gels. Total time = 5 hours and I had no nutrition or stomach problems.
Victor
Sustained Energy and Perpetuem can be used pretty interchangably. The most noticeable difference is the flavor. Some people hated the flavor (or non flavor) of SE, although most people flavor it with HG.
Perpetuem has a mild electrolyte profile, IIRC the equivilent of 1 Enduralyte per serving, and some added fat for those really long training sessions or races.
Some people reported some GI distress with Perpetuem, particularly with higher intensity training/racing. Although others have had no problem using it in crits and short TTs.
I’ve used both with success, especially in training. I have been experimenting with SE for the higher intenstity racing of 1/2s, and possibly IM’s.
Both SE and Perp have soy protein, Perp has a small amount of fat, SE doesn’t. The protein in Perp is suppose to have a little better quility of protein and a small amount of eletrolytes. SE is formulated for around 3-12 hour efforts and Perp for around 6 or more hour efforts. I have used both , what works for me is to use Perp in IM training effort and racing, and use SE for HIM racing. I am able to digest the SE at a little higher work effort that I end up doing in a HIM race. You will just have to try both in different efforts to find out for yourself what works best for you.