Anyone care to post their IM nutrition plans (not your super-secret ones, but ones that work well)?
I’m trying to figure out how to ingest 400 calories per hour for 6+ hours at a time on the bike. I’d like to start experimenting now before it’s too late. My apologies if this has been covered before.
What size water bottles are given out at the aid stations? 20 oz?
Obviously, sports drink alone won’t do it. Neither will water & 3 gels / hour.
I could mix two 24 oz bottles of Endurance Gatorade with Carbo Pro beforehand which makes for ~430 calories per bottle. But what to do when these bottles run out? Pull out powder packets while riding & mix with the aid station bottles? All in an aero position?
I’m totally confused. Any advice would be greatly appreciated.
Whoa!! 400 cals per hour? Isn’t that REALLY high? I think Gordo used to shoot for 300 per hour, and THAT was considered quite high. I’ve heard that the most recommended by nutritionists is 60 grams of carbs per hour, which translates to 240 cals. Personally, I have found success with 275 cals per hour on rides up to 4 hours. Are you sure about 400 per hour?
I’ve been using a concentrated slurry of carbo-pro and gatorade endurance. Easy to get 1500-2000 cals in a single large bottle. Then I take a sip of that and wash it down with water every 15-20 minutes. I haven’t yet done an IM (my first is in Sept), but I’ve been using this in perparation for it, and I plan on using 275 per hour in the race.
CCF Gordo has taken much higher than that but he has trained his body to do so. I believe he was peaking out at over 600 calories on the bike. Typically a good starting point is 2 calories per pound of lean body weight. Most take more in more on the bike than on the run because your HR is not as high.
I am 165lbs and took 350 in Kona. I have two formulations one for the run that has 220 calories per serving and on for the bike that has 350.
My plan for IMLP (yet untested in a race, but is working well in training):
Bike: 32 oz. Gatorade Endurance + 1 Gu w/ at least 8 oz. water each hour - gets roughly 340 cal + 840 mg sodium / hour
Run: 12 oz. GE + 1.5 Gu w/ 12 oz water - roughly 240 cal + 360 mg sodium / hour
I had an earlier plan that was higher in calories and lower in fluid and I had issues with a race rehearsal where my stomach shut down after 80 or so miles in the heat. I’ve got another one scheduled for this weekend and am optimistic as it’s worked well on the long training rides I’ve done recently in the heat. It will be a good test for the bike, but the run formula hasn’t really been proven except on my long runs. I think I’d drink more, but logistically it’s more of a hassle on the run. I use GE because that’s what will be on the course. The only downside I’ve found so far with this plan is that I have to stop and pee A LOT, especially when it’s not hot out. I think I’d rather have this issue though than to be dehydrated.
The general advice I’ve heard is to take on as much as you can handle on the bike since you won’t be able to eat much on the run. Also, be sure to drink PLENTY of water with any gels/bars/concentrated calories that you eat.
Anyone care to post their IM nutrition plans (not your super-secret ones, but ones that work well)?
I’m trying to figure out how to ingest 400 calories per hour for 6+ hours at a time on the bike. I’d like to start experimenting now before it’s too late. My apologies if this has been covered before.
What size water bottles are given out at the aid stations? 20 oz?
Obviously, sports drink alone won’t do it. Neither will water & 3 gels / hour.
I could mix two 24 oz bottles of Endurance Gatorade with Carbo Pro beforehand which makes for ~430 calories per bottle. But what to do when these bottles run out? Pull out powder packets while riding & mix with the aid station bottles? All in an aero position?
I’m totally confused. Any advice would be greatly appreciated.
I have found something that works for me-8 scoops (960 calories) of Perpetuem (Hammer Nutrition) per bottle (large). Is very thick-but still palatable. I plan on being on the bike for 5:30-two bottles will do me-plus water that I will pick up at the aid stations. Oh electolyte tabs as well-based on your needs. You need to go into the run nourished-not running on empty!
It is important to find what works for you, during as many training rides as possible. This way you get to challenge it during different conditions-what works in cool dry weather-may not during a hot humid day.