This past Sunday I did the Half-max in about 5 and 1/2 hours. Looking back I had 2 waffles for breakfast (toaster type), nothing on the swim (except liquid), two power bars on the bike (about 3 hrs), and four gels (HAMMERGEL) on the run (2 hrs). They were handing out Endurox tablets and I took two on the run along with a couple of oranges. Somewhere close to eating those I had some discomfort but it passed after a couple of aid stations. I felt great during and after the race! No nauseau or hunger. My problem is the IM distance. My last three IMs I’ve been sick at or near the end of the run. I’m starting to wonder if I’m eating too much on the IM distance on the bike. Everything I have read says you have to fuel on the bike, so I usually try to eat about 7 power bars, and about that many gels. On the run I tried to eat a gel every other aid station. It’s not working. I’m sick of barfing afterwards. Based on Sunday’s experience I’m wondering if I could just double my 1/2 distance’s calories and get by feeling as good. I’m estimating that would only be about 2000 calories. My goal is a 12hr IM. Does that logic work? (6’2’’ 200lb 47yr male).
What do you do during your long training days for IM? Did you ever try to consume more liquid calories like Perpetum or something else? Just the thought of eating 7 power bars makes me want to throw up… I am starting to get good at this. I use perpetum, 5 scoops per bottle (650 calories) (2 bottles) along with 3 gels on the bike and some sharkies. But everyone you talked to will have something different… I say in your next super long brick, try something else and see what happens… Drinking enough? Salt tablets? My goal is sub 12 IM as well…
Did you say a gel every other aid station on the run? That sounds like a lot to me. Unless the aid stations are located about every 3 miles, I sure wouldn’t want to try and take in that many calories on the run, I’d have an Atomic Gut Bomb reaction for sure!
I would recommend trying less solid food. Oranges are pretty acidic, I can’t imagine eating those during a race.
Simple sugars may also be the culprit for you. They were for me.
I do great on Hammer Gels, Water, and Endurolyte tablets.
Experiment in your long workouts.
7 bars on the bike sounds like a lot of calories. I’ve been led to believe that there is no reason to try and ingest more than 240 cal/hr during a race. Also, I’ve always been right on the edge of taking too much gel on the run and I eat one every 30’-40’.
Possibly your brief discomfort in this last race was from a slightly too rich mix in your stomach.
I agree with marisol…
I personally can’t stomach any solid foods during racing. But everyone is different. The body can only digest and metabolize only a certain amount of calories and carb’s in an hour. So shoving in food just for the sake of eating food can be disasterious. My coach hooked me up with a very solid nutrition plan for half iron distance using NO solid food. All on Sustained Energy, hammer gel and salt caps.
I was also very inspired becasue I know two athletes who use nothing except evenly spaced out servings of Perpetuem and or Sustained Energy and water during the bike and run portions for full Iron Man distances along with salt tabs and finish sub 10 hours. Not to mention a friend of mine who competes in adventure racing and kwill use Perpetuem and banana’s for over 48 hours of competition.
I would suggest trying something like these types of products. It takes a while, but once you figure out your own personal needs, it is worth it.
Marisol has a good formula going. Thats about what I use except I use the perpetuem and hammer gel only and water on the bike. I have tested this out for two HIMs and three century/bricks the last three weeks and works out great. I feel great, no upset stomach even in hot conditions…90 degrees with high humidity!!
I think the trick here is to figure out what works during training. Ya need to determine how many calories you can take in per hour. Everyone is different.
good luck!
ah yes I almost forgot the magic carbo-Pro…yep thats a good one too…oh yeah…thanks
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That sounds about right - about 250 cal/hour. Worked for me.
I think that the orginal poster is over-eating on the bike and run during an IM. However, it’s a fine balance that you need to find that works for you. Also, and this is something that many do not consider, doing an IM puts tremendous strain on the GI system. People seem to think that the more they shove in, the better it will be. However, this can easily overload the system, cause it to shut down and then you are really in trouble. I think that you have to have a bit of an Iron-Gut to do well in these races.
Thanks for all the advise. I want to get it right this time. My problem is that I only have had the problem in IM w/times >13hrs. I can’t simulate that in training. How about this question: Is it better to err on under eating than overeating? The other thing is I’m guessing that overeating is the problem why I’m getting sick, it maybe dehydration, heat, or lack of electrolytes. I just know that I felt great Sunday on about 1000 calories.
Don’t forget that you also have to monitor the osmality of the fluid in your system. If you do nothing but drink gatorade and eat gels, then the mixture in your stomach will be too rich causing any number of problems/symptoms
Having had plenty of GI prob’s trying to eat the recommended 350-400 cals/hr I’m gonna err on the lean side this season at 225 cals/hr. The fix for an upset GI system from too much is costly. I figure the turn-around for not-enough should take what, 20 mins or less, and you still should be puttting in a decent effort. I put this to the test in an Oly late last season, consuming about 1/2 the calories I normally would, worked like a champ.
IMLP last year I consumed 400-450 cal/hr on the first 1/2 of the bike. GI distress – first time I ever got off the bike to heave. I consumed something like 200-300 cals total on the 2nd lap. I limped into T2 feeling pretty bad. Each aide station on the run I had the same debate – can’t ride 56 and run-walk 26 on 300 cals, “I’ve got to eat,” but GI system says “No way partner.” So a hit of HG here and there a bit of water. By mile 17-18 I said, that’s it, no more. I got to feeling better and better without eating and finished strong. So, I’m going err on the side of undereating and see how it goes.
Last year at IMFL I had one nutrigrain bar in the swim to bike transition, then alternated a little shot of Hammer Gel with half a power bar every 15-20 minutes on the bike. After 4 hours of riding I had to slow the food intake a little since it wasn’t sitting well in my stomach. The nutrition aspect requires a lot of practice. Try different things in training (and make sure that you try them in a race simulation where you are going hard) and hope that your body handles things the same way on race day. I’ve done 3 ironman races and my strategies for nutrition have improved each time but I still haven’t hit the exact formula yet.
I think you need to be more scientific the longer the race. The other thing is that at the same time it is very individual and needs to be practiced at speed to see what works for you.
Here is what I do in an IM. First define what you need in terms of calories and fluid (thi sis the science), and then practice, experiment, and practice to see what really works for you(this is the individual application)!!
For example, I try to get 1000 cals or so pre race. I don’t eat or drink, much, during the swim :-). I try for 2000 - 2500 cals during the bike + 1 - 2 bottles of fluid per hour, depending on heat, etc. On the run, I go for about 100 cals ( a gel )every 20 minutes on so, plus fluids …and just hang on.
So, for me, and this is practiced for EVERY long workout to make sure I stay dialed in, it looks like this:
**Morning: **
5:00 - 2 Bars + 2 Ensure
1 Quart Gatorade - stop drinking ½ hour before race
1 Gel 10 min before start
Sip of water b/f start
Bike: 1 bottle Cytomax mixed double to dilute during ride
1 bottle “Cocktail”
3 scoops Cytomax
1 scoop Metabolol II
2 scoops Metabolol Eundrance
2 Bars - 1st ½ hr into ride, and 2nd after Cocktail
1 Gel flask on bike
Drink 1 bottle every ½ hour
If OK, 1 bar at 95-100 miles
Run:
1 Gel every 20 - 30 min + 1 at the start
Coke sits well - save for 2nd half of run
Then, whatever you can get down!
Remember, this is all very individual and must be tested, tested, tested!
Good Luck!