I am going to race my first Ironman at IMLP and have been experimenting w/ my race nutrition. I have the bike down pretty well w/ 8 scoops of Perpeteum nursed over the 6.5 hours. I am not sure what solids to take in at this time… Any help?
On the run I have stuck with plain water and gel, but have found that I need need something more. I have found myself craving Gatorade, but have heard that it can have adverse reactions with Perpeteum. The other day I even popped an electrolyte capsule from e-caps and it destroyed me. My stomach imploded and I had to make 5 pit stops over my 16 miler. Any help?
I am 185 and sweat like a pig. I can consume alot of calories prior to long workouts, but have found I need to be cautious of what I take in during training.
I am going to race my first Ironman at IMLP and have been experimenting w/ my race nutrition. I have the bike down pretty well w/ 8 scoops of Perpeteum nursed over the 6.5 hours. I am not sure what solids to take in at this time… Any help?
On the run I have stuck with plain water and gel, but have found that I need need something more. I have found myself craving Gatorade, but have heard that it can have adverse reactions with Perpeteum. The other day I even popped an electrolyte capsule from e-caps and it destroyed me. My stomach imploded and I had to make 5 pit stops over my 16 miler. Any help?
I am 185 and sweat like a pig. I can consume alot of calories prior to long workouts, but have found I need to be cautious of what I take in during training.
This is what I would do:
Determine your total caloric need for your entire ride (6.5hours) (based off race simulation training rides). Then determine by the hour how you’re going to meet that requirement (i.e. Gadorade, Perpeteum…Gels…etc). I prefer liquids, but I know people who do really well on solids. I would also try to front load your nutrition so you get around 60 to 70% of your requirement the first lap (when you’re keeping your HR really low through really good pacing). This will help you at the end of the bike when you’re tired and don’t really feel like taking in anything. Also for the first 20 or so minutes on the bike drink only water until your HR comes down from the swim. You don’t want to take calories in with a high HR and shut your stomach down before you even climb out of Lake Placid.
On the run I would get in around 500 calories in the first 5K or so (I used GU and water (very import to use the water with the gel) ). At every aid station Gatorade or Coke (soda). Last year I took a pretzel or two for the salt.
I also like to drink a bottle of Gatorade about 15 minutes before the start of the swim. That gets me through the swim and first 20 minutes of the bike.
Whatever you decide make sure you practice it a few times during training AT RACE PACE. At race pace is very important.
500 CHO on the run in the first 30 min? That is very very high and would likely result in stomach issues. The osmolality of that would be 4-500 and that is too high.
More typically you look at lean body weight to start and then take 2 calories per pound. Example if you weigh 175 and have 25 lbs of fat then net is 150 lean body weight as a starting point. 150 x 2 calories is 300 PER HOUR.
Most athletes seem to be able to absorb calories better on the bike as opposed to the run. Most pros try to bank calories on the bike when the HR is down and then ease up on the run.
I go 100% liquid. Dial in 375 calories, 4 grams of protein and 395mg of sodium per hour. On the run I scale it back to 200 calories per hour with the same salt and protein.
Check out infinITnutrition.comMichael