Racing Nutritional Plan #2
The second attempt to nail down a solid race nutrition plan went much better than the first attempt did. Here are a couple quick observations:
1. I started right away with hydrating
2. I used the liquids only to begin and then used the gels (more later)
3. The pace / effort was higher this time so I didn't take in as much
4. If I wasn't riding with others, I would have slowed down and took in a lot more calories.
Ride / Run Details
time: 5:25
distance: approx. 96miles (still haven't fixed computer)
calories: 3217cals, 45% fat (from polar monitor)
trans (drank soda)
time: 20:39 (felt really good! quick turnover, quick legs.)
What the pattern of consumption was like:
1. I started by using water for the first 20 minutes of the ride. I did this to simulate the ride in a race, because I can never use anything but water after coming out of a lake swim anyway. (Swallowing all the crap while swimming leaves me a little less than optimal.)
2. Switched to using e-Fuel (aff) for the rest of the first hour. Took in 24oz.
3. Started using the e-Gel's (aff) after the first hour was over and continued to use gel's and water for the rest of the hour.
4. Continued to switch back and forth between the gel's and liquid by the hour for the entire ride. (ex. 0 - liquid, 1 - gel, 2 - liquid, etc...)
5. I ate half of a oatmeal cream pie about 2.5 hours into the ride and had a couple drinks of Eric's mountain dew.
Nutritional Fact Details
4 eGels - 600 calories, 920mg sodium, 340mg potassium
48oz eFuel (2 bottles) - 420 calories, 780mg sodium, 300mg potassium
20oz eFuel (partial bottle) - 175 calories, 325mg sodium, 125mg potassium
1/2 Oatmial Cream Pie - 155 calories, 350mg sodium
72oz Water
Moutain Dew (not much) - 55 calories, 25mg sodium
- transition - drank half a can of Vault Soda, 90 calories + caffeine!
Prior to training
For breakfast, I took in 2 cans of Boost Plus. It is somewhat unappealing, but it has worked really well in the past. And on race day it is easy to digest so race day nerves don't cause more problems then they need to.
On the next couple "experiments" I will try and drink 3 bottles of Boost Plus, finishing the last bottle about 2 hours prior to my ride.
Final Thoughts
I really enjoy the taste and texture of the eGel's from Crank Sports, so I'm glad that I could find a pattern of intake that worked well with their liquid product. I am going to try and take in 3 gel's per hour on my next trial run, because I only ended up comsuming 260 calories per hour this time. (way too low!)
Full discloser: I signed up for the Crank Sports affiliate program... so maybe I can earn a few gel's and eFuel's. Just so you know the links can earn me a "reward". But I used the gel's for my marathon last spring and have been using them again, so I would have supplied a link to them anyway.
There will definately be a mountain dew in my special needs bag on the bike along with an oatmeal cream pie. And along the run, I plan on using as much soda (hopefully coke) as they supply. (As Jared noted on my last post, coke is good. But I personally like the full strength variety.)
Thank you for all the comments on the last post. I will hopefully learn more next time and share again.
1. I started right away with hydrating
2. I used the liquids only to begin and then used the gels (more later)
3. The pace / effort was higher this time so I didn't take in as much
4. If I wasn't riding with others, I would have slowed down and took in a lot more calories.
Ride / Run Details
time: 5:25
distance: approx. 96miles (still haven't fixed computer)
calories: 3217cals, 45% fat (from polar monitor)
trans (drank soda)
time: 20:39 (felt really good! quick turnover, quick legs.)
What the pattern of consumption was like:
1. I started by using water for the first 20 minutes of the ride. I did this to simulate the ride in a race, because I can never use anything but water after coming out of a lake swim anyway. (Swallowing all the crap while swimming leaves me a little less than optimal.)
2. Switched to using e-Fuel (aff) for the rest of the first hour. Took in 24oz.
3. Started using the e-Gel's (aff) after the first hour was over and continued to use gel's and water for the rest of the hour.
4. Continued to switch back and forth between the gel's and liquid by the hour for the entire ride. (ex. 0 - liquid, 1 - gel, 2 - liquid, etc...)
5. I ate half of a oatmeal cream pie about 2.5 hours into the ride and had a couple drinks of Eric's mountain dew.
Nutritional Fact Details
4 eGels - 600 calories, 920mg sodium, 340mg potassium
48oz eFuel (2 bottles) - 420 calories, 780mg sodium, 300mg potassium
20oz eFuel (partial bottle) - 175 calories, 325mg sodium, 125mg potassium
1/2 Oatmial Cream Pie - 155 calories, 350mg sodium
72oz Water
Moutain Dew (not much) - 55 calories, 25mg sodium
- transition - drank half a can of Vault Soda, 90 calories + caffeine!
Prior to training
For breakfast, I took in 2 cans of Boost Plus. It is somewhat unappealing, but it has worked really well in the past. And on race day it is easy to digest so race day nerves don't cause more problems then they need to.
On the next couple "experiments" I will try and drink 3 bottles of Boost Plus, finishing the last bottle about 2 hours prior to my ride.
Final Thoughts
I really enjoy the taste and texture of the eGel's from Crank Sports, so I'm glad that I could find a pattern of intake that worked well with their liquid product. I am going to try and take in 3 gel's per hour on my next trial run, because I only ended up comsuming 260 calories per hour this time. (way too low!)
Full discloser: I signed up for the Crank Sports affiliate program... so maybe I can earn a few gel's and eFuel's. Just so you know the links can earn me a "reward". But I used the gel's for my marathon last spring and have been using them again, so I would have supplied a link to them anyway.
There will definately be a mountain dew in my special needs bag on the bike along with an oatmeal cream pie. And along the run, I plan on using as much soda (hopefully coke) as they supply. (As Jared noted on my last post, coke is good. But I personally like the full strength variety.)
Thank you for all the comments on the last post. I will hopefully learn more next time and share again.
posted by gary at 4:22 PM
6 Comments:
Glad you are figuring it out! One thing I am not sure I mentioned that really helps with Coke or Mtn Dew is to flatten it and mix it with 1/3 water. This helps it go down even easier at high exertion levels.
jared - I've been interested in how the cyclist on the team (I read most of Sandy's updates of TOU) fuel for their rides.
The stage races like that are probably more similar than the road racing that I see here, because you have to think about after the bike too?
In my race it is important to come off the bike totally fueled, b/c there is still a marathon to run.
In their races, at that level of intensity, do they still eat solid foods?
most road racers follow a similar regimen. a good meal 2-4 hrs before getting on the bike--depends on an individuals own digestion time to avoid stomach cramps. simple foods (pb&j, oatmeal, brown rice) up to race time if necessary. bars and gel on the bike and hydrating with water and gatorade/ELETE mixed. bars are used if the level of racing allows every 45-60 minutes. gel when bars cannot be eaten or if on the edge of a bonk.
if the race is super long and resulting effort levels are lower then simple solid foods (pb&j, etc.) are added tho not in the TofU. instead toward the end of the race it is common to take on a coke for extra sugar and caffiene. Immediately following the stage, a recovery drink such as endurox or chocolate milk (review recent studies on cyclingnews).
however, the efforts (loads of Zone 4&5, 25-29 mph) that were put in would not be attainable by a single rider for an Ironman distance without frying the run. Based on your HR (mostly Z3?) it seems that you are more able to take on solid foods. also do you consider bars to be solid food? if so, then it will be absolutely necessary to eat them during your ride even at the expense of a little time. finally, given your running background i am also assuming that this is will be your strongest event? i am happy to continue to discuss. email may be easier: jwnelson97 AT yahoo
sandy adds that he will be sure to start a race not hungry. he suggests that perhaps a bar in the first 5 miles of the ride. then gel at bottom of each hour and a bar at the top of each hour. he also says to drink more--two 21 oz. bottles an hour.
sounds pretty good. I use crank e-gels, and found they are awesome. Plus, every season they send out coupons and discounts. Very cool.
I like using the e-gels and then supplementing 2 hours into a longer run with some sort of high-fructose corn syrup product. Lately, I've started my runs with about a third of a PowerBar (first ingredient: high-fructose corn syrup - I'll never eat one unless I'm working out!), and that seems to be great!
No offense, but all your nutritional choices suck. Bad for your body, but also, they won't allow you to race as fast as you could with better choices.
To each their own, easier competition for me:P
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