Im doing my first half Im distance race next month in Florida, I come from a Marathoning background and have pretty much figured out what I can race on during a marathon, but running a half IM will be a longer ( time wise )event and I believe that I will need something more substantial than powergel and water.
Can you give me some ideas on what has worked for you, I need to start trying something out during training.
I’m looking for ideas on what you take in, how much and when. My plan is to do powergel during the run every 5 miles, and some salt during the bike and run, I want to eat something at the beginning of the ride, I was leaning toward a cliff bar or PBnJ.
Due to the FL heat I want to do some kind of sport drink, I have used poweraid endurance with some success during marathons, I will probably try this during the ride.
How much do you drink during the ride? I have a history of dehydrating during the run, if I drink 2 cups from every station I can maintain hydration and bang out a pretty quick Thon, but if I slack off at all I bonk and die by mile 18. I am planning on forcing myself to hydrate during the ride so I dont go into the run with hydration issues.
I recommend keeping it simple. Absorbtion rates are typically lower for most athletes in the Florida heat and humidity. If you are doing Gulf Coast the temps can come near 100 degrees as measured above the asphalt at the venue. I’ve used Perpetuem in a 1,000 calorie mix in a single water bottle while on the bike. While riding, take a hit of the high concentrate Perpetuem and chase with a couple hits of water from your aero bottle or 2nd cage. That single bottle of Perpetuem should last you the entire bike leg and all you need to do is get water at the bike aid stations. Toss a couple of gel packs in your jersey pocket or bento box incase you find you need more calories, but you likely will not need them.
Depending on my sweat levels, I start supplementing with e-caps while on the bike and continue them while on the run. I typically carry a single gel pack on the run and rely on the aid stations for Gatoraid.
Sounds like you are drinking a tremendous amount of water during the marathon. Is it absorbing or just sitting in your stomach when you have experienced a ‘bonk’?
I use it all, I have dehydrated to some extent in every race ( 5 in 15 months ) except Disney 05, I started using salt during this race and it seemed to help, I ran it in 85 degree heat and felt great after.
I have a similar running background and have done about 15 1/2 IM’s now. It is wise to practice race day nutrition like you are planning. Personally during a 1/2 IM I take two cliff bars with me in a bento box on the bike. More times then not I only eat one, but I like having the other one there just in case. I also have 4-5 gels with me on the bike. I try to eat as much as I can keeping tabs on my stomach and how its absorbing the food I am eating versus having it just sit there like a blob.
Nutrition during racing is a delicate balance. The harder you race the more calaries you need, but the less blood is available to the digestive system to absorb the calaries/carbs/protein you are trying to eat. Keep this in mind if you feel bloated and cannot seem to “comfortably” digest the same amount of food as you can on training rides. My absolute w/o a doubt worse 1/2 IM experience came from eating too much on the bike and I wish I could have thrown up. I was not able, but learned a lesson that over eating can be as bad as under eating.
Regarding liquid, plain water will help flush the food and make it easier to absorb the calories you are eating. I drink gatorade, and try to alternate with water to help with digestion. The quantity of fluid you take in is relative to the heat and humity. If its hot and you are sweating you will need more versus less fluid. At the other end of the spectrum - over hydrating, can cause hypnatria (sp) when you have too high a ratio of water and are low on electrolytes. The salt tabs you are taking will help mitigate this. You also may want to consider taking magnesium or other electrolytes if you are concerned with over hydrating.