In a few short weeks I’ll be doing my first Ironman - yikes! I need some advice on the run course nutrition:
a) I’ll be trying out the flat coke thing in my upcoming long runs and probably some shorter ones just to see how I take it. Is there a best time to take it? A best amount? (i.e., 8 oz. every hour after the first hour) - yes, somehow I doubt the Gatorade Sports Science Institute has this one nailed yet (although Coke does own Gatorade, right?) so just looking for anecdotal info. here.
b) I’m a vegetarian and not planning on “cheating” and having chicken broth during the marathon. While it might be tempting, following the “don’t try something for the first time racing” rule seems smarter here - liquid with animal fat going into the system for the first time in 5 years is just as likely to produce projectile vomiting as it is a revivial of energy. Any vegetarians have any recommendations for something to take instead? I could make veggie bouillon (I know some good stuff) and put it in a thermos in my Special Needs bag. Or are electrolyte tablets enough? Again, just looking for thoughts here.
I can comment on your first question. From my experience colas gives the quickest energy boost of anything out there. I’ve lived of it at IM. As far as how much that’s a little tough, since everyone’s stomach is different and can handle different amounts of sugar. 8 oz would roughly have (140 X 8/12) = 93 calories per hour. For me that would not be nearly enough. If you’re drinking Gatorade too you can suplement. I probably drink double that per hour on the run. Beware of drinking water at the same time and diluting the sugar levels. I don’t drink it until I feel like I’m bonking a little - because it can be hard to digest. Unitl then I do Gatorade, get and water.
My first IM last year it was gels and Gatorade to the turnaround, then coke and endurolytes to the finish. This worked for me and I got a great boost on the second half of the run, you should time the start of the coke so that you are no more than 3 hours from being finished. From what i have read this is the longest amount of time to use coke before it stops working. As far as how much I try and aim for ~ 200 cals/hour on the run, like Foo said 8 oz at 93 cals is not enough so you can go with Gatorade or up the volume of coke. I don’t think I would bother with the bullion in the special needs, and you are right in not trying the chicken broth with the animal fat thing. Above all else do try the coke out before the race, it may not work for you.
I have to admit last year at IMC was the first time I tried coke in a race. Maybe not the smartest thing I’ve ever done but it worked out great. By the turnaround it was either try coke or walk allot. I ended up negative splitting my run solely because of the coke.
By the time you reach the coke part of your run, I’ll go out on a limb and say that you probably won’t be ‘running the numbers’ on your cal/CHO intake. Reach for the coke eagerly, and often - it is your best friend in an IM run.
I would echo all of the previous advice about the Coke. Even if it is the first time you have ever used it during a race, you will not have any problems.
I, too am a vegetarian, and while I am not an expert on Ironman or nutrition, I raced At Ironman Wisconsin in 2002. I thought that there were plenty of choices at aid stations besides chicken broth. I used salt tablets, and ate some peanut butter sandwiches that I had packed in my special needs bag. I also packed a toothbrush and toothpaste just so that I could get the “sugar fuzzies” off my teeth.
Totally agree, by the time I started the coke I knew I needed “something”. How many cals or CHO, no idea I just took it at every aid station. I think the only downside I remember was the urge to puke after I finished. I fought it down for about 30-45 minutes and was then able to start eating and drinking.
The Coke tradition has always seemed odd to me. It’s high fructose corn syrup (main ingredient in a power bar) and a bit of caffeine (like 45 mg for the entire can). Nothing really that impressive from a nutritional. Maybe it’s just the taste that props people up, or part of the “experience”, who knows?
As for the chicken broth, just carry electrolyte tablets.
A gel, few swallows of water and a couple electrolyte tables. Very simple and easy to train with as well.
I tried flat coke for the first time in my IM race (halfway thru the marathon). Bad decision. It wouldn’t go down at all, and made me feel even sicker. (I don’t normally have any high-fructose corn syrup in my daily diet; that might have been a factor.) DON’T try it for the first time in a race without trying it in training first!
The Coke tradition has always seemed odd to me. It’s high fructose corn syrup (main ingredient in a power bar) and a bit of caffeine (like 45 mg for the entire can). Nothing really that impressive from a nutritional. Maybe it’s just the taste that props people up, or part of the “experience”, who knows?
The Coke tradition comes from the days when it was sugar, not corn syrup.
I did IM Switzerland this summer and the flat coke they had was sugar based. It saved me without a doubt.
Hi there,
Im a Vegetarian and have done 2 IM’s and will be at AZ with ya. The coke thing is really based on choice. Im not a coke drinker so didn’t like it and didn’t do anything for me.
Ok now for the Broth. I had the same concerns that you have. My first race was in FL. I was concerned. By the time the sun went down (early there) I wanted something warm and took it. I wanted something that wasn’t sweet. I figured I would sip it and if it grossed me out I would toss it. Turns out it was bouillon and not real fat and meat stuff. It was awesome. I loved it and didn’t feel like I “cheated”. Haven’t gone back to meat and it had been 14 years before that. When I went to CDA the next year, I thought it would be the same. Well it wasn’t as cool out and the sun was still up when I finished. I did try some and I think it was the bottled stuff and tasted nasty. So I tossed it but also felt like I didn’t really “need” it. As for AZ, I will just see how I feel. Hope that helps
I am not sure why you think you need chicken broth? There are so many different nutritional products available that you should be able to find something that would work just as good. I assume you are not using chicken broth for you long training runs so why use it in a race?
Gel and electrolytes works fine for me but we are all different. I am a vegetarian myself and would probably feel worse after having some chicken broth. Not because it is bad for me but it would be a personal letdown.
Stay vegetarian and good luck with your IM experience!
IMLP has been store brand “cola” for the last 3 years at least. Seemed plenty flat by the time I started on it. Seems like what lots of people go to once they are sick of the planned nutrition and looking for something to get them through the last 10 miles or so. I had zero intention of drinking any “why would anyone drink coke while running” going into my first IM. About mile 18 it seemed like a really good idea. Since I have tried to hold off as long as I can and then use it as a reward.
Never saw any chicken broth out on the course in an IM, hope that I never do
Start with the Cola at the point on the run when you’re feeling sluggish and your other nutrition doesn’t seem to be cutting it. No need for the Chicken Broth. I use Thermolytes instead.
Cola settles the stomach if you take it in small amounts. I never used the chicken broth but seems like it could be a pick-me-up toward the end when core temp is lower.
