When to take energy gels?
willtri
Posts: 436
in General Chat
Got my first OD on Sunday - and was trying to work out a nutrition plan.
Going to be taking a SIS Go gel every 35 mins but when do you reckon i should take the last one?
How long do they take to be absorbed so that i will see any benefit?
Was thinking of taking the last at 35 mins before then end of the 10k?
Cheers,
Will.
Going to be taking a SIS Go gel every 35 mins but when do you reckon i should take the last one?
How long do they take to be absorbed so that i will see any benefit?
Was thinking of taking the last at 35 mins before then end of the 10k?
Cheers,
Will.
0
Comments
Everyone is different but for OD i usually have three - one 15mins before the off - then two on the bike - one as soon as i get on - and another one after 30 mins. That usually sees me through to the end of the run.
4.30 Breakfast
5.30 Nice big coffee
6.30 1st Gel 1 hr before
7.10 300ml of Lucozade
7.30 Race Start
8.07 Out of T1
8.15 2nd Gel
8.50 3rd Gel
9.20 4th Gel
9.30 Finish bike
9.32 Out of T2
9.50 5th Gel
10.20 FINISH
As i haven't done the race distance (as one) in practice not sure about the last gel (timing and whether to bother!!).
Given we are doing the same course here is my strategy based on a target time of 2hr40 also like you.
Gel 20mins before swim start. (This works for me and fits in with the results of the nutrition paper Conehead supplied BCTTT members, (no performance benefit of carbs 30-60mins before start))
Gel as soon as I can stomach it at top of the big hill on the cycle (just after start of looped bit)
Gel again at the summit on the second lap
Gel when finish loop at end of second lap
Gel at first turn point on run
but looking at the elevation on "mapmyrun" is that hill really as step as it looks.
I had something stupid like 200m elevation in 632m 1:3.
Please tell me my maths are rubbish!
[attachment=0:25qfnjtf]bow-brickhill-738[1].jpg[/attachment:25qfnjtf]
that hill looks rough as well! good luck with it.
( please feel free to abuse my stupidity - I am hanging after an awful day and I can barely type)
Good luck with that hill
When I was a lad , I used to deliver Hovis up that hill ,it was reet good fun coming down though !!!!
This may be an option with only a couple of gels .
04:30:00 Breakfast
00:05:30 Nice big coffee
06:30:00 1st Gel 1 hr before
07:15:00 300ml of Lucozade
07:30:00 Race Start
08:05:00 Out of swim
08:07:00 Out of T1
08:15:00 2nd Gel
08:55:00 3rd Gel
09:25:00 Finish bike
09:27:00 Out of T2
09:37:00 4th Gel
10:12:00 FINISH
TOTAL TIME: 02:42:00
Reduced to 4 gels...
LOL
5 minutes past midnight.
I'd give up and just race mate.
That really has made me laugh
I'm one of those people who has to have everything planned out and written down - then i can chill!
Looks like it's going to be pissing it down anyway - so everythings going out of the window!!
Regarding the last gel, just continue to take gels every 35 mins regardless, unless you can see the finishline (ie within 5mins of finishing) just take one anyway, you wont get fat or anything by not utilising it lol.