Nuun?
just2tri
Posts: 198
in General Chat
Quick one in regards to HIM. Is Nuun supposed to be taken instead of salt tablets or in addition to it? Planning my nutrition for HIM, I intend to use SIS gels and some bars/ride shots for the bike.
For the run more nuun and SIS gels with caffeine. Plan is to drink a 500 ml bottle on the bike every hour and start with gels on the bike and run every 25 mins.
Any comments or is there a good thread on HIM/IM nutrition? All being tested in training of course ...
For the run more nuun and SIS gels with caffeine. Plan is to drink a 500 ml bottle on the bike every hour and start with gels on the bike and run every 25 mins.
Any comments or is there a good thread on HIM/IM nutrition? All being tested in training of course ...
0
Comments
Should I consume more gels, more drinks or more other food to increase calories on the bike? Will do Cowman
- hope to see TeamLaws - so High 5 is on the menu
It does get to be quite expensive doing long training sessions with Gels, but my LBS currently have 342 on all energy products, so it cut;s the costs slightly.
10 Powerbar gels (1000kcal), 4 bananas (350kcal), 1 loaf of Soreen (700kcal), 3 bottles of Gatorade (3*180 kcal) = 2590kcal
and 1 hour cycling @16mph = 750kcal ish depending on weight
So for 5 hours cycling (3750kcal) it sounds like exactly what was needed, and maybe room for another Soreen. Mmmmm.
Honestly - it sounds impossible to cover the calorie needs with gels and drinks only. What do people consuem on race day? A gel every 10 minutes washed down with a pint of gatorade and a couple of loafs of soreen in T1+2?!
I'm 6'3 and 14st2 (down from 15st10 - on purpose btw).
During a 180min 90km bike I'm only eating 1xsoreen, 1x800ml High5, and 1x800ml orange squash.
However thats about as much as I can fit in without feeling overdosed. I tried 2xHigh5 but begin to feel rough after 70km.
Need food... but I agree, how?
I mainly worked on, on the hour amd at half-past the hour I had a gel with a good swig of water. At quarter-past and quarter-to I had either banana/chunk of Soreen with Gatorade.
It does sound alot, but at no time did I feel bloated, thirsty or hungry. Only downside is that I found it easier to stop for a minute or two to get the banana/Soreen in me than to do it whilst riding. Decided it;s better to stop and get a good feed, than not stop and go hungry. I know that on the Big Day i'll be stopping at feed stations to get a good feed.
I know it sounds a lot to take out with you on a ride, but then it's an unsupported ride, with no feed stations every 10 miles or so to top up.
I cut the soreen into small chunks and put them in a resealable food bag. Eating on the ride is no issue then.
No idea about peeling a banana whilst pedaling though.
Found this
http://ironman.com/training/nutrition/t ... trition-st
"Bike:
Leave the mobile buffet at home. .... if an athletes does well with 250 calories per hour during Ironman I may have them decrease to 200 calories per hour for a 70.3 race.... Stay hydrated. ....if you are finishing in over five hours,... you should have to urinate at least one time ...."
and this
http://www.hammernutrition.com/download ... uelingbook
which broadly says: Max 300 calories per hour, Max 850 ml per hour fluid, Sodium chloride (salt): 300-600 mg per hour
Hoever, once I start doing slightly longer rides, or longer runs off the bike, then I may have to adapt, but 500 calories seems to work OK in training. Difficult bit is having breakfast, leaving the house, and then starting the feed after only 15 minutes. Initially, I never started eating anything until I had gone at least 90 minutes, but I now know that bythen I was already 750 calories in defecit and trying to play catch-up, rather than just a drip fed top-up approach.
I nearly died on the run. Proper cramps, hysterical giggles, confused.
I can't recommend it. Eat as much as you can. And watch them sodium levels.