How do you figure the amount of calories needed when doing extended races/rides? I have an upcoming ride/race (HHH) that will probably take over 9hrs. How do I figure the amount of calories I will burn on the bike?
chris
You can’t really take in what you will burn because your body will only assimilate so many calories per hour. Most people say this is between 250-300 calories an hour although some say you can train your body to use more but regardless taking in more is pointless and could lead to stomach issues. You might look at the hammer nutrition site and their library of documentation on fueling. There are other sites that can help you formulate a plan as well.
5280 is right - Hammer Nutrition has a lot of good info on their site. What I did last year for IM Lake Placid was set up a spreadsheet, and calculate how many calories I wanted to take in per hour and then what I needed to eat or drink per hour to accomplish that. Set the interval timer on your watch to beep every 15 or 20 minutes as a reminder to take something in. Remember to practice with your choices - i.e don’ do anything new on race day. Some people (I’m one) find it’s better to stick to liquids and gels (with water)over long events than to mix solids and liquids (liquids gnerally have faster absorption). But the main thing is to practice your nutrition and determine what works best for you.
The general problem at HHH is that the stops are about 30ish miles apart and (IMO) aren’t stocked so hot. If they had “real” Gatorade, Carbo Pro or Coke…things would be MUCH better.
See you in mid June.
Diesel, I don’t intend on counting on the stops at all. I want to try to be self-sufficient. I do want to find out what I will expend throughout the day. I went to Hammer’s site and couldn’t find what I needed. Is there a link directly to something that is useful?
chris
Do a search…we tossed a few ideas around a few months ago.
Heed or Carbo Pro won’t hold up long enough for HHH. It would be risky to be self-supportive on a 128 mile, 10,000/ft road ride when its 95 degrees outside. I’d recommend a balanced plan using as much on-course nutrition as possible…especially if you’re gunning for a top time.
Did you ride in past years?
As for calories, it depends upon your own preference of liquids, solids and gels. I’m working at a major deficit at HHH because I’d like to have more than 24oz of Gatorade and 24oz water b/w the stops. I’d go all water and supplement with gels, but I like Gatorade. I’d do all Gatorade, but I need the water to wash the gels/cookies/etc. It’s just really tough…so I just eat like a pig at the rest stops and toss a bunch of cookies in my jersey pocket.
Since is basically an uphill race/ride, be careful not to bring too much…
Diesel, maybe I mispoke. What I meant by self-sufficient was to be not dependant upon the stops. This probably means water and gels and then just take whatever I can at the stops. I have also thought about some type of “stash” or maybe talking the wife into meeting me somewhere to resupply. I understand though that you don’t want to be weighted down with stuff. I figure on two water bottles and my aero bottle along with E gels. BTW, I am not gunning for any top time and no I haven’t done it before. Might I ask what a decent MOP time is?
chris
Are you riding your tri bike and are you training for Ironman (or any other triathlon)?
If so, my answer will vary greatly. HHH is in incredible event, but I won’t necessarily call it good training for Ironman Moo, LP or Canada. It’s just sooooo much more difficult of a ride.
If your wife will sherpa, you owe her a trip to Bora Bora. If that’s the case (and you’re training for IM), I’d have her every 20 miles with (2) water bottles (Gatorade/Water), 2 GUs, 1 banana and a powerbar (or some other bar). That’s roughly 600 calories for 1.5hr (approx) of riding. Can’t get much easier than that!
The stash idea might be difficult to manage in the heat unless you place coolers out of course (man, you have me thinking now!!!) The day’s temps will have a big impact on hydration.
As for MOP time, that’s another tough one. I haven’t looked at the results for some time…but I’d think around 9 hours of biking would be a great goal…although the MOP will probably hang out at the stops for another 1+ hour. 10ish hours perhaps…although I really should look at the results as to not eat my short.
It should also be noted the times are all screwed up. Many folks took shortcuts the past two year simply because it was too hot, but posted an official result because its still a “ride”. FYI
300hr
.