Ok, I ordered the whole hammer gel system, I am trying to figure out nutrition for Lake Placid. I did a 90/4 brick on saturday and I left with 2 bottles of perpeteum with 4 scoops each. It says that I need 1-1/2 scoop an hour. Well I took the whole 4 scoops withinh 2hours AND my stomach was growling. I had to take a gel at that point. Now, am I abnormal or is 1 scoop just not enough? 1 scoop=130 calories… I am 123 lbs and I am taking in the amount for the 200 lbs… I took a total of 1300 calories for my 5 hours ride. Does that sound right? with 8 endurolytes…
Now today, I ran 1:45 in the heat, barely made the last 10 minutes. It was HOT, I mean HOT. I left with 4 flasks of gatorade, took 4 endurolytes… Would that just be my body adapting to heat? Or lack of fluids? I mean I was running slow at the end…
you are a lot lighter than me but I take a fully mixed bottle of perpetuem about every hour along with a shot of gel, giving me 300+ calories an hour. Now going through 8 scoops of perpetuem in 2 hours is a lot, was that all you were drinking? That could be the problem as your body is going to be craving that much fluid and you just happen to be taking the calories in with the fluid. If that’s the case I would just mix one bottle of super strong perpetuem and keep the other bottles water/lighter sports drink, if you like Hammer products try the new HEED drink as it’s super light and pretty low on calories. Just take the perpetuem for calories and the other bottles to keep hydrated. I’ve mixed up to 8 scoops of perpetuem in a bottle and just gave the front aero bottle a good squirt every hour or so filling the rest with aid station water in a race.
No, I only had 4 scoops in 2 hours, that was 260 calories per hour. I was just shocked that might stomach was growling at that amount. I guess I afraid to eat TOO many calories and was wondering about the norm… Like how many calories per hour SHOULD I be taking on the bike and then the run…
Did you get the little “Nutrition for Endurance” book with your order? I thought that was excellent. If I recall correctly there was some little formula in there for figuring calorie intake as compared to body weight. I may have seen that somewhere else…
yeah I did get it. But that is my point, what they say I need and what I feel I need is way off. They say like 130-165 calories /hour and I am taking in 260 with my stomach growling! that’s why I am so confused!
stomach growling versus caloric need are 2 different things. stomach growling is probably a fiber-related “put something in me” message from your gut to your brain. the cals/hour message is related to how much energy you can process. i’d try to add some fiber to your nutrition (clif bars work for some) to cut the growl.
From what I’ve read, 300 cals an hour is a good starting point. I don’t think that bodyweight is all that critical because everyone is burning much more than that per hour (regardless of how much they weigh). Supposedly 400 cals/hr is the limit of what most people can process in an hour while exercising moderately so starting at 300 and adjusting from there may be the way to go. I would judge this more on how fresh you feel toward the end of a long ride/run rather than by stomach noises.
In the past, were you using more solids? I think Ironstevie is right - my stomach seems to growl when I’m taking in only liquid nourishment. I’ve always wondered if it’s just my brain thinking food=solid. Never thought about the fiber aspect before.
Yes, I think you guys are right. Hammer gel just keeps saying not to mix their stuff with “simple sugar” but I think I need substance added to it. i usually eat a breakfast cookie or some cashews when I ride. I think i will try that next saturday to see if it helps. I just don’t like the feeling of being hungry after 2 hours… That can make it a very long rac!
Did you have breakfast? If I’m doing a 90/4 brick, I’m going to have me a big ole breakfast - eggs, bagel, coffee, etc. If I don’t, my stomach will be growling all ride long, no matter what I drink.
I’m doing IMUSA also, and I plan to use 3 scoops of Perpetuem an hour. Plus maybe a PB&J at 56 miles. Mmmmm, pb&j.
Good point here too… I had half a brakfast cookie for breakfast. tough to eat that early. Maybe I should start bringing the sndwich on these rides! Man, is it tough to figure out nutrition. I am telling you that’s one of my main concern about the IM… that and that 10 miles downhill!
I think we found the culprit. That breakfast cookie didn’t provide near enough calories for your big workout. Get up an hour earlier and eat - it will be good practice for the IM. Nutrition is not as hard as people make it. Just make sure to eat and/or drink every 15 - 20 minutes and take in 350-500 calories/16-24oz water and hour
Yeah, I rode the course for the first time 3 weeks ago and that 10 mile downhill kinda scared me too! I would much rather climb than descend. But believe me, you’ll be happy to have a break from pedalling by the second lap.
I had a bad experience with Perpetuem when I mixed simple sugars (sharkies) in heat 98+ climbing ride. Just sick as hell. My concern is that on the course there is Gatorade and other sweet stuff which I felt a need to use (rather than portage my own nutrition for the whole race). I’ve been a fan of Sustained Energy because it seems to work as a base nutrition and allows for other products without a bad result. Race day I want to have some options if things go south.
If you are switching to new nutrition program, it is normal for you to notice changes. Your GI system is adapting. Keep experimenting with your formulations until you find the right balance.
If you read the beginning of the “Endurance Atletes’ Guide to success” the author tells a little story about how he used to eat too much. And how he was bloated to thepoint whre his stomach hung over the to tube. Dramatic…yes…I think so but it is all a matter of trial and error until you get it right. I know you will.
yeah I did get it. But that is my point, what they say I need and what I feel I need is way off. They say like 130-165 calories /hour and I am taking in 260 with my stomach growling! that’s why I am so confused!
Marisol,
Yes, I think you are right about 130-165 calories per hour being way off your needs. You may need to verify if this is the suggested total need or merely the portion of the total need supplied by the perpeteum.
Most guidelines I have seen recommended somewhere from 300 to 400 calories per hour for a century although one is burning more than this amount per hour. The cyclist was using his/her body reserves to supply the difference. This was not a problem for a century. However, if you are already in a calorie debt from an hour plus swim without any nutrition during, then the bike (century) and a marathon to follow, you may need to supply more calories per hour and rely less on body reserves to prevent crashing/bonking.
Consider a 10 hour IM time and burning 500-700 calories per hour. Over the ten hour span thats 5000 to 7000 calories. Usually when you rely on your body to supply 3,000 or more calories, one is headed for the consequences of depleating the body’s glycogen stores completely and the common problems associated with that.
