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I've got my sights on an Olympic about April. Then doing a team half ironman in august with my brother.
I'm starting to increase time on the bike. I'm noticing that I really feel the effects of dehydration. So I've added another bottle cage to my bike. Finally bought some gels to try.
I am reading up on endurance nutrition but what is your typical strategy for racing or training?
With my sprint race i didn't do anything other than a powerade on the bike but that's not going to cut it anymore I'm afraid.
I rock total liquid nutrition for anything less than 15 hours. My personal favorite for longer than 2 hours is a custom Sustained Energy, Heed, Endurolytes, Hammer Gel food bottle (all from Hammer Nutrition), premixed concentrated for the desired amount of time-
I use 300 calories per hour = 2 scoops heed and 1 scoop sustained energy. topped with some hammer gel expresso love, and endurolytes as per heat / exertion.
2 hr bottle = 4 heed, 2 sustained, etc...
up to a 3 hour bottle. for a century, I just premix and stow in a baggie to refill at a water stop. Training hard and long this summer, I was able to get all my nutrition in a food bottle and still enjoy the taste of fresh water, cause I "nurse" the bottle and wash down with water. Constant, even nutrition without GI distress or energy spikes. It does take awhile to find you "mix" both in concentration and in taste.
__________________
From Aoife: You're just being a brat. You want to have a nice perfect body with no work. So do the rest of us. Too bad there's that reality thing, huh. I mean, come on...
chainringrrl.blogspot.com
^^I call that "Sarah's Crazy Legs". It works, and works well.
My advice would be to try a sh!t load of different stuff until you find out what works for you. I'm learning that gels might not work for me, and am (was - it's starting to snow now so my 2 or 3 hour workouts go on hold for a while) starting to go to all liquids like Sarah.
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"It's what you've got inside that matters. The details and technological things will take you only so far. You still have to pedal the bike. Some people are always looking for the magic secret. There's no secret. Just bust your ass." -Dave Zabriskie
Stupidest thing I ever did was listen to newbie advice at the last moment before a larger event.
Rule #1: don't change your habits at the last moment.. if you want to try something new, do it when you train.. not for an event
Rule #2: remember (this is what I messed up too) that HR will go up considerably on a major event, due to the excitement & stress... an elevated HR + probably elevated effort means that less oxygen is available for your intestines = BIG BIG trouble if you try to eat solid foods.. only do this if you are in for either very easy or extremely long rides
The easiest system I used was: a Camelbak for nothing else but pure water.. you do NOT want gunky overgrowth in that bladder which is hard to clean.
Then put 2 water bottles on your bike which can have liquid drinks.. always try to include protein.. your body will consume approx. 10% protein of total energy. If you don't digest any, it will take it from body proteins.. your choice to waste away muscles or to take more protein.
Recipe: 1 part protein poweder (whey is easiest), 4 parts carbs. Currently I really really like IsoSpark as it has slower carbs and a ton of minerals (magnesium, potassium, sodium). Another option: equal parts of maltodextrin and glucose plus sea salt and a tsp/tbsp of glutamine if you want. Per liter something like 10g P /40g C would work out best.
This is really the best solution as you really don't want a too sugary drink when you are really thirsty and just 2 bottles aren't going to cut it. Camelbak FTW. (or a cheaper knock-off?)
Took 2 GU on my ride yesterday and 2 bottles of water. I'm really sensitive to caffeine. Couldn't sleep last night then remembered the GU contain caffeine. Will be steering clear of them.
Had a look at that site eric. Will look into that more closely.
Josh, Gu is okay if you're more than a couple of hours into a workout, and you're burning through the glucose quickly, otherwise it causes the "spike / fall" response because it's a shorter chain glucose than Hammer Gel. FWIW, three of the four competitors at the 48 hour mountain bike race I won last weekend went with liquid nutrition. One used Infinit nutrition where you custom design your own blend, which I'm going to try this winter in training.
BTW-If it's really hot, I add Hammer Nutrition's endurolyte powder straight to my bottles and use Elete straiht to mitigate cramping.
Espi- both Sustained Energy and Perpetuem, which I use interchangeably, have protein in them. Recoverite (Subtle citrus mixed with lemonade crystal light-yummm) has glutamine in it.
__________________
From Aoife: You're just being a brat. You want to have a nice perfect body with no work. So do the rest of us. Too bad there's that reality thing, huh. I mean, come on...
chainringrrl.blogspot.com
Thanks so much silly. Your a great resource to have. Cheers.
Eric and other runners. How do you carry beverages while your running? I dug out my fuel belt tonight and it did nothing but put me off my entire run and totally ruin the pace. Tried carrying the bottle and that was a bit better but still not natural.
When I'm doing a long run, I'll drive the course beforehand and plant some water bottles along the route, or I'll plan my run by a super market or gas station to run in and grab some water. I would imagine that you are running super early or super late (that's what I did when we were there), and if that's the case, then I might just carry a bottle in my hand. It gets to be a pain, but dehydration is a lot worse...
__________________
"It's what you've got inside that matters. The details and technological things will take you only so far. You still have to pedal the bike. Some people are always looking for the magic secret. There's no secret. Just bust your ass." -Dave Zabriskie
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
whats your nutrition strategy?
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