Looking to prep for a half IM-distance race, and I need more calories on the bike. What ratio of powder (scoops) per fl. oz water should I use to drink it straight, and what ratio for Perpetu-paste?
Ken–whatever you do make sure it is watery enough that it draws through the nozzle so you don’t suck yourself cross-eyed.
I put 10 scoops in a large bottle, and mix it with water, that’s 1300 kcals. That should be enough for a HIM. be sure to drink enough plain water with it! (about 1 to 2 bottle per hour for me)
bri
Ken–whatever you do make sure it is watery enough that it draws through the nozzle so you don’t suck yourself cross-eyed.
You haven’t seen my eyes, have you?
Wow, I am totally confused.
I have been putting the stuff in my shoes. No wonder it doesn’t work…
How do you carry all that plain water?
****I put 10 scoops in a large bottle, and mix it with water, that’s 1300 kcals. That should be enough for a HIM. be sure to drink enough plain water with it! (about 1 to 2 bottle per hour for me) ****
very carefully.
Perpetum on the downtube, 2 H20’s on the seat, aerodrinker on the front.
bri
Remember the 60g of CHO per hour number…
Perpetuem? I thought it was one of those male"enhancement" thingys like levitra, needless to say I’ve had no oportinuity to try it.
Perpetum on the downtube, 2 H20’s on the seat, aerodrinker on the front.
Have a nice climb!
And let the burping begin.
Ten parts Perpetum to one part water. Fill all the cracks in the walls at your house, sand and paint! That stuff tastes like spackle. Never could stomach it, let along in concentrated form!
Marisol introduced me to that stuff and it saved my ass on the bike. Good luck with it. I like it a lot.
Remember the 60g of CHO per hour number…
You think 240cal/hour is a reasonable upper limit, or just a typical number? I plan on experimenting with these numbers over the next two months, but I can’t imagine how anyone can do an Ironman on such few calories.
700 cal swim, 4000 cal bike, 3100 cal run is 7800 cal total. Given 2500 stored & breakfast yields a deficit of 5300 cal. Over 7.5 hours (can’t eat on the swim) yields ~700cal/hour needed. Given 300 cal/hour intake implies a CHO/fat burn ratio of 3/4? Seems awfully low for a fast race.
Like theswiss said, you’re assuming a lot on your calculations. You don’t have to take into account your reserves, only the CHO you CAN metabolize during the exercise. There’s a guy here that always has his copy of Noakes’ book handy, ask him to look it up, the book is pretty good on that. OR you can wait until The Big Cheese chimes in.
Over 7.5 hours (can’t eat on the swim) yields ~700cal/hour needed. Given 300 cal/hour intake implies a CHO/fat burn ratio of 3/4? Seems awfully low for a fast race. ------------------------------------------------------------------------------------------- → You planning to go 8.5 hours (if you swim 1 hr) @ your next Ironman? And you’re asking what you’re supposed to do with your Perpetuem?
Over 7.5 hours (can’t eat on the swim) yields ~700cal/hour needed. Given 300 cal/hour intake implies a CHO/fat burn ratio of 3/4? Seems awfully low for a fast race. ------------------------------------------------------------------------------------------- → You planning to go 8.5 hours (if you swim 1 hr) @ your next Ironman? And you’re asking what you’re supposed to do with your Perpetuem?
No. I should have been explicit in my amazement that anyone can do a pro-level IM pace. As for me, I’ll go 8:30 at my next (first) IM. I just won’t be finished at that point…
I only have one bottle boss cage/boss on my bike, so for long rides (5-6 hours) I mix up about 8 scoops in a 28-ounce bottle and then use a Camelback for plain water. I set me timer to go off every 15 minutes and off I go on the ride. I bring along a Powerbar as mid-ride “treat”. By the end of the day you will dread sipping out of the bottle and will crave some real food, but it works well. I’ve heard people say they flavor it with HEED, but when I tried that it was too sweet. You just have to work out how much the right amount for you.
Chad
Ken,
I was just giving you a hard time. Best of luck w/ your first IM and your upcoming HIM. It is amazing to think about the nutritional requirements of elite pro’s doing IM’s in 8.5 or better. I’ve read a couple of articles that say that over time (esp. w/ long distance tri’s) the body becomes more efficient in the process of absorbing calories and burning them during these races. I imagine that many of us AG’ers would be amazed by how few calories in comparison it takes a world class pro to get through and IM in 8.5 hours.
Ken:
I think you are targeting way too many cals. For a great article with some advice, see: www.byrn.org/gtips/imnutrition_ultrafit.htm I can only eat on the lower end of their recommendation, i.e., 350-400 cals/hour on the bike & 200 cals/hour on the run. You need to practice this completely in training. I used Perpetuem (8 scoops, 2 hammergels, several scoops of endurolyte powdert + water in a 28oz bottle). I had a profile bottle up front for water, which is all I took from the aid stations. I had a second bottle at special needs. I didn’t finish either bottle, but got about 1000 cals from each (probably a little low as I weigh 185lbs). I also carried a gel flask, but couldn’t stomach espresso gel. I will try something else next time. When you heart rate is up for an extended period, what your stomach will allow changes. Good luck- I would love to hear how it goes for you.
-Tim
Ken, I make “Perpetupaste” by simply scooping the targeted number of calories into an appropriately sized container, and add water until it becomes mixed…about the consistancy of pancake batter. (BTW, it’s neat how the volume contracts when water is added!) Then, I pour it into hammergel flasks, leaving about one to one and 1/2 inch of room at the top which I top up with orange hammergel. Mix back and forth good. I can get approximately 450 calories in a flask this way. During a race, I set my watch timer at 15 minutes and just take a nice squirt from the flask…chased with plain water. I can handle 350-400 calories an hour with this method, and have rarely felt I needed to add extra salt (in the form of endurolytes), as my sweat remains salty, and I don’t cramp. FWIW, this is the only thing I found that has never failed me, and I’ve tried quite a few different products. Good luck in your race!