I need help! I have done 3 IMs and several 1/2 IMs. On each of the IMs my run became nothing short of a death march. This also happened during one of my 1/2s. I suspect it is my nutrition and my specific body physiology. I complete the swim and bike portions in fairly good time (I start my run between 6’30" and 7’00"), but I fall apart on the run. It does not feel like a lack of fitness, but rather a lack of energy (a total bonk).
My usual race day scenario is as follows: Eat a good breakfast about 3 hrs. prior to race and drink electrolyte (Gatorade, GPush, Cytomax, etc.) up until race time. Just prior to starting the swim I take a Clif Shot. Once on the bike, I try to drink electrolyte every 15"-30", a Clif Shot every hour, and either energy bars or a sandwich (I have tried both turkey and PB&J) between 60-70 miles. In addtion, I will usually eat a couple of bananas from the aid stations.
Invariably, around mile 80, I start to feel a little quesy and, combined with beginning to feel hot and tired, I simply can not eat any more(including gels) and any fluid I drink only makes me feel worse. When I get to the run, I think its too late. Although I drink plenty on the run (too much, I think because I spend so long walking past the aid stations), I am still not able to take in any gels or food.
I am not just feeling tired on the run, I am feeling totally wiped out. Believe me, I have been doing triathlons for 20 years and know the difference between just feeling tired during the run, and feeling wasted. This never happens in shorter distance races or in training. In training I will do plenty of 100+ mile rides, 20 mile runs, and long bricks. However, in training we will usually stop for 5 or 10 minutes to eat and drink during a long ride, and also prior to starting the run on a long brick. I hate to think that this is the only answer on race day.
Any thoughts on how to stay fueled for the ENTIRE bike and run? I wonder if my liver is somehow not allowing my body to access the glycogen stores in my liver once I have depleted my muscle glycogen after 3-4 hours of exertion.
I think I have a 10’30"-10’50" IM in me if I can solve this problem. I am doing IM LP in July, and really want to avoid the death march–it’s time to actually race. Thanks for your help.
Doug