Nutrition question...I know lots of them

Triathlon Forum
1

I am really not good at all this math formula stuff… so I gotta ask because I’ll end up taking in WAY too much or too little and just not ride well.

Doing a 90-100 miler this weekend and obviously need to practice my iron nutrition plan. How many calories do I need to take in? I am 5’4" and weigh about 122 lbs.

I use Inifinit and LOVE IT and I have 2 formulas, one is at 230 cals per 20oz and the other is about 150 cals per 20 oz. I am actually out of the 150, but can reduce the amount of powder in the bottles if necessary to make it closer to 150.

Thanks for any and all help…I honestly normally just eat when I feel like I need to and I know that won’t work for an iron distance race. I’m soo green behind the ears still!

2

most people can take in somewhere between 200-400 calories per hour while training. given your size I would suspect you would be at the lower end of that range. a gel is 100 calories, as is a banana, a couple of fig newtons. For me, per hour I’ve found one food item of 100 calories and getting the rest of the calories from liquid works well.

Last year at IMCDA, I consumed roughly 300 calories on the bike per hour, and that seemed to work well for me. Experiment with what works for you. Its taken me about three years to finally dial down what works well for me with nutrition.

3

Thank you, that helps me a great deal!