I am curious to see the range that people do for calories per hour for half iron and full iron.
I’ll start; 200 cal per hour for half iron (was doing too much prior) For fulls planning on 225-250 per hour (used to do 400 cal per hour and ended up spending half my race in the porto-let)
1 bottle gatorade endurance → 150kcals
1 misc. snack every 45minutes → 200kcals
350kcals
The only thing I do different between half and full is that I am totally liquid on the run during HIMs.
HIM Bike 250, run 150
IM Bike 300, run 200
Decrease both to adjust for high temps. Any thing higher and all systems shut down.
Half: 300 / hr on the bike, with protein. In the absence of extreme heat I can maintain this intake rate up through a double century.
For half’s and beyond my routine was the same - on the bike an energy bar and hour(230 calories) topped up with sports beverage( 30 - 40 calories) and all washed down with appropriate amounts of water. On the run. Try and get in what ever I can early on. Then hit the coke hard half way through the run, right to the finish.
In both halfs and fulls, I do a cliff bar and gel, along with some sports drink equates to about 400/ hour.
GU and water every 30 minutes or so, Gatorade every 15 minutes or when I am thirsty.
That is on the bike. Run is water and coke.
I’ve only done two HIMs - but 200cal/hour (estimating- this past weekend I had 7 gels cycling… and 2 running… and I do not want to eat another gel for a very very very very very very very long time)
Damn… everyone here seems to eat a lot. For a half I do a gel about every 45 min. MAX on the bike, a little gatorade… probably 150/hr tops. I go by feel. And I’d rather eat too little than too much. I’ve suffered from both but definitely experienced worse consequences from the latter than the former.
I’m with you. Gel or 1/2 power bar every 45 minutes, gatorade every 15 minutes. If I creep close to 300 calories in an hour I get BLOATED like crazy. I did a brick run once and I swear I looked 7 months pregnant.
I’m going to shoot for 200-250 for the IM, but will pay dearly if I go much above that.
Jodi
Too funny.
I was reading this thread thinking what a total porker I am ;o)
I typically have a Gu every 30 mins on the bike and some Gu20 in my water mix, so roughly 200-250 calories per hour from that. Add in a powerbar every 50 miles and that’s about 300 per hour on the bike.
On the run I have gone totally liquid most of the time, with varying degrees of success and failure. I bonked at the IMFL70.3 and should have been eating more Gu than I was. Usually 1 per ~25 mins so 200-220 per hour or thereabouts.