300cal 2hrs before race then 2 gus on the 25 mile bike and nothing on the 10k run…?? just curiuos…tia…oh 200 cal gatorade duing bike?? water on the run
For me two gels and a bottle of Gatorade gets me through no problem. I hit one gel about 10 minutes into the bike and the other one near the end of the bike or the start of the run.
My last Oly, my time was 2:37. I drank a full bottle of diluted Gatorade and a full bottle of water all on the bike, and downed 1/2 a Clif Bar. No gels, but I have yet to experiment with them.
For any races at about 2:15 and under I cannot stomach more than one gel (dissolved in water) on the bike or my stomach just rebels on the run. If you are going in the 2:30 range then two gu’s on the bike is probably good. I would squeeze them into your water bottle though. I hate trying to open the pack and having sticky fingers afterwards. Beside, then you don’t have to worry about inadvertant littering is you drop the gu.
I try to drink about 16 ounces of water along the way and get it all down since I have my gel in there. If its really hot then you may need to drink a little more. If it’s cold you might not have to drink anything. I finished my best ever half-IM and realized I drank about 30 ounces on the bike and a little on the run.
Don’t bother drinking on the second half of the run. Just pour it on your head; that’s where it will do the most good at that point.
Chad
P.S. If you are interested in nutrition, go to Hammer Gel’s website and surf around. They have some incredible info there. Hit “Getting started” and go to “The endurance athletes guide to success”. If you read nothing but the short article titled “The 10 biggest mistakes athletes make” then your time will be well spent. Their products are great, but the knowlege I gained from reading their stuff made a huge difference.
I 2nd what CDW says about the Hammer site. Reading that ‘Guide to Success’ helped me quite a bit. According to the book and other studies, you should consume your meal about 3 hours before race start and only around 200-300 calories - anything you consume after that will only hamper your performance. If you are racing at 2:30 for an OLY then you have enough calories in your system to complete the race so taking in a lot of calories in an OLY won’t help you. Having one bottle of an energy drink on the bike and maybe 1 gel max usually works for me - total of about 200 calories - and then maybe one gel half way into the run.