10 min before swim start
12 oz coke and 2 GU packets (~350 calories) No caffeine in GU packets
Swim (2:00 per 100 m ~ 1:20:00 total) (estimate 1050 calories burned)
T1 – 2 GU Packets 25mg caffeine
Bike (Easy 17 mph for ~6:35:00) Alert set for every 6 miles (~20:00 to 21:00 per 6 miles) (estimate 4500 calories burned)
First 20 min each hour, 1 GU packet (no caffeine), Second 20 min, Honey Stinger Waffle, Third 20, 1 GU (25mg caffeine) Total for each hour 360 calories. Drink Perform every two miles but water only with packets and waffles. Total calories for Bike ~ 3302 (2 Salt tablets with each food/waffle combo (not with GUs)
T2 – 2 GU Packets 25mg caffeine
Run – (avg 10 min per mile for ~4:22:00) (estimate 3000 calories burned)
Same plan as bike but mix in bananas, oranges, etc at aid stations instead of waffles. Total calories ~2500/
This plan would put me around 8550 calories burned vs 8170 consumed. Assuming fat burn for the 380 difference.
What am I missing? Do I need to worry about the amount of caffeine? Milligrams per hour intake? My run pace is around 120 HR so well in aerobic level. Have not had a problem in training with any of this stuff. Just never tried to consume 8000 calories in a day. I have used 30% of this plan for my 3 70.3 races. I cant believe I am really going to be eatting this much. But i would like to finish upright in the daylight.
Just never tried to consume 8000 calories in a day.
If you’ve never tried it before the race, I wouldn’t try it in the race. I’ve seen people do anything from 200-600 calories/hr on the bike, and typically a little less than that on the run. You’ll never be able to replace everything you’re burning, and it’s not necessary. BrianPBN has posted IM nutrition reports from a bunch of AGers and pros on the forum that might be helpful.
How much do you typically take in during your long rides? That’s probably a good place to start.
Just never tried to consume 8000 calories in a day.
If you’ve never tried it before the race, I wouldn’t try it in the race. I’ve seen people do anything from 200-600 calories/hr on the bike, and typically a little less than that on the run. You’ll never be able to replace everything you’re burning, and it’s not necessary. BrianPBN has posted IM nutrition reports from a bunch of AGers and pros on the forum that might be helpful.
How much do you typically take in during your long rides? That’s probably a good place to start.
Yes I have been using this same approach for my training. Just never 12+ hours in a row. I checked those links and most recommend around 450 caloriess per hour. So I have a bunch of gels pack all around my bike, jersey, and special needs. I suffered on the 70.3 run in Hawaii in June but that was due to my aggressive bike vs nutrition.
I guess my main concern is more the sheer numbers of GUs and amount of caffeine. its like 40 GUs during a day. I haven’t tried to simulate that lol.
How often would you like to stop to puke and/or crap yourself?
You don’t need to replace all of the calories you burn. Not even close. You’ll have stomach rot by the mile 75 of the bike with your current plan, in my not very educated opinion.
That’s a whole heck lot of calories and solid food. Have you tried to even come close to eating that much food during training before? Some people can survive on solid food all day, others will barf at it after mile 90 of the bike. Some people can survive the whole race on liquid calories intake, other cannot.
To your question of what you are missing, I would say that you are missing practing it in training to see if it’s a solid plan or not. Nutrition/calories, the type and the amount, is very individual. No one here can really say what you are missing since they aren’t you.
What’s the heat going to be like? High 20s, 30s? Think about what you take on the few days before the race so you don’t end up dehydrated before starting and then always having to play catch up. Also, how much salts are you taking on? Enough?
The plan you wrote out calls for about 575 calories/hr on the run and about 500 calories/hr on the bike. Most people can’t take in as much on the run as they can on the bike, but if that works for you, then it does. My point was more that you should do what you’ve practiced in training. If you do 575 calories/hr on your long runs in training, by all means do it on race day, but that seems like a lot.
A wise man once told me that in an IM it’s much easier to add calories than it is to subtract.
Too much stuff here and too many calories.
you’re over thinking it. simplify your intake and decrease the rate to something you know you can handle
250-300cal/hr on the bike is typical if you’ve trained yourself that way
200 cal/hr on the run would be a lot.
That’s a whole heck lot of calories and solid food. Have you tried to even come close to eating that much food during training before? Some people can survive on solid food all day, others will barf at it after mile 90 of the bike. Some people can survive the whole race on liquid calories intake, other cannot.
To your question of what you are missing, I would say that you are missing practing it in training to see if it’s a solid plan or not. Nutrition/calories, the type and the amount, is very individual. No one here can really say what you are missing since they aren’t you.
Only problem I have had with any length bike was when I tried to take my GUs or waffle with Perform. Once I only took water for that I had no problem. In other words, I constantly drink perform until my 20 min alert and then take water with the food.
I can see the run being an issue with digestion and I could half the amount. Never had a problem in March at GA Marathon when I had 2 GUs an hour for my 3:48:00 finish. So this 10 min pace is well off my open pace.
What’s your size? Are you also counting the calories you’ll get from the Perform, which is something like 170 per bottle?
6’2" 195 currently with 13% BF. I sort of count the perform. The only times I have bonked in training is when I didnt have enough GUs on me. I guess my gut likes something more than liquid.
Hammer Nutrition products don’t agree with me so I don’t use them, but I’ve never had GI issues in an Ironman following the advice of replacing 35-40% of calories burned.
If you eat too much, you’re screwed. If you don’t eat enough and you get hungry, just eat something.
Hammer Nutrition products don’t agree with me so I don’t use them, but I’ve never had GI issues in an Ironman following the advice of replacing 35-40% of calories burned.
If you eat too much, you’re screwed. If you don’t eat enough and you get hungry, just eat something.
OK so I am totally over doing it on the run. Halfing that now. As for the bike I could probably get away with 1 less GU out of the three. Good feedback.
You eat that much for that long and you’ll be primed for some gut issues on the run. Solids on the bike are good because you can more easily digest them but once you hit the run I’d recommend staying liquid only.
That’s a whole heck lot of calories and solid food. Have you tried to even come close to eating that much food during training before? Some people can survive on solid food all day, others will barf at it after mile 90 of the bike. Some people can survive the whole race on liquid calories intake, other cannot.
To your question of what you are missing, I would say that you are missing practing it in training to see if it’s a solid plan or not. Nutrition/calories, the type and the amount, is very individual. No one here can really say what you are missing since they aren’t you.
Only problem I have had with any length bike was when I tried to take my GUs or waffle with Perform. Once I only took water for that I had no problem. In other words, I constantly drink perform until my 20 min alert and then take water with the food.
I can see the run being an issue with digestion and I could half the amount. Never had a problem in March at GA Marathon when I had 2 GUs an hour for my 3:48:00 finish. So this 10 min pace is well off my open pace.
I’m willing to bet you didn’t start that marathon with 1000’s of calories of sugar in your gut either. You need to simplify this plan man.
If you eat too much, you’re screwed. If you don’t eat enough and you get hungry, just eat something.
This.
If you bonk due to not enough calories (though I highly doubt this will be an issue even if you cut your plan completely in half), eat a gel or two. It’ll take 15 minutes for it to get into your system. That’s a heck of a lot better than your stomach shutting down from having an extra 1500 calories in it.
One thing I would say it can you have more breakfast? I can start races with 600-800 calories at the beginning without an issue. Easily digestible foods like Pop tarts, waffles, a banana can top you off a bit more.
One important thing I might have left out. I am a big eater normally. 2000 calories per meal does not make me feel bad. I am also a horrible eater overall. I can have a chipoltle burrito and go do my tempo runs 3 hrs later with only the occasional burp. Maybe this goes into how much solid I can handle.
Doesnt mean I run my tempos as fast as I could without the Chipotle. Just saying. I will only give up so much for this sport. HA
That’s a whole heck lot of calories and solid food. Have you tried to even come close to eating that much food during training before? Some people can survive on solid food all day, others will barf at it after mile 90 of the bike. Some people can survive the whole race on liquid calories intake, other cannot.
To your question of what you are missing, I would say that you are missing practing it in training to see if it’s a solid plan or not. Nutrition/calories, the type and the amount, is very individual. No one here can really say what you are missing since they aren’t you.
Only problem I have had with any length bike was when I tried to take my GUs or waffle with Perform. Once I only took water for that I had no problem. In other words, I constantly drink perform until my 20 min alert and then take water with the food.
I can see the run being an issue with digestion and I could half the amount. Never had a problem in March at GA Marathon when I had 2 GUs an hour for my 3:48:00 finish. So this 10 min pace is well off my open pace.
I’m willing to bet you didn’t start that marathon with 1000’s of calories of sugar in your gut either. You need to simplify this plan man.
BFast Marathon morning (1 hr before race):
Muffin, Bananas, water
10 min before race:
12 oz Coke, 1 GU
1 GU every 30 min (one no Caffeine one with)