I have been training and feel relatively ready for my HIM in 3 weeks- will be slow but goal is to finish. Starting to tweak my nutrition for the race and normally my rule of thumb has been a water bottle an hour and a 1/2 powerbar an hour. Pretty vague I know. So I was wondering is there a formula to figure out how much I really need for the race? I haven’t put the whole thing together and want to be sure I get enough. Thanks in advance for any help!
Trial and error is the name of the game. During training, see how much you can safely consume without getting sick or bloated. Figuring out exactly how much you need is a long process of learning and suffering, and there really isn’t a math problem or formula you can just calculate as everyone’s stomach is different. Most people are going to be within the 250-400 kcal range, from what I’ve seen.
For most people though, I would say that a bottle of water and half a power bar is not enough. You’re gonna want those calories so you don’t die on the run.