Topic: 1/2 Ironman Nutrition
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Talia
BC
Member Since:
04/16/2007 Total Posts: 58
6.1 Months Ago
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Hi All,
I'm just in the process of planning all my nutrition for race day and I need some help!
I basically stick to Gels, Gatorade, and Cliff bars, and I plan on grabbing bananas from the aid stations during the run, cause I know I can tolerate those.
Previously all I've raced is Olympic distances, so all I've had are a couple gels taped to my bike, and another one thrown in my running shoes for the run. So, I'm trying to figure out how to carry everything with me.
I've got room for 4 bottles on my bike, and can pick up more at the aid stations. I can fit plenty of gels on my bike, and carry a couple during the run, but I plan on wearing a crop top that doesnt have any pockets like a regular jersey does (it's supposed to be close to 40 degrees on race day - celsius) So I don't know how to cary any clif bars or anything else I might use....and suggestions??
I would be so much easier if I could just put a wicker basket on the front of my handle bars.
and a bell
and streamers
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Re: 1/2 Ironman Nutrition
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Nicole
VA
Member Since:
11/24/2006 Total Posts: 202
6.1 Months Ago
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...don't forget your spoke-ie dokes....
Here's my suggestion (disclaimer, this works for me but might not work for others!)...
1 gel before swim, sipping on water...
on bike:
Aero-bottle up front for water
2 nutrition bottles...approximately 600 calories per bottle...leaving one empty bottle holder (for me) to put water from the bottle exchanges which I fill the aero-bottle with
small bento box up front...contents...3 gels (may or may not use, depends on my mood), electrolyte tablets and a couple tums
for run:
3 gels, small ziploc with electrolyte tablets, a couple more tums and 2 ibuprofen just in case...water and gatorade from each aid station
I've got small pockets on my tri-top but I've also been known to tuck the gels into the straps of my bra (one on either side) and hold onto the third which I ususally take between 3-4 miles on the run anyway...I hate things in my hands but I can deal with a gel for a few miles.
I don't know if this helps but it's a start...good luck with planning and more importantly with your race...enjoy every moment!!
:)
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Re: 1/2 Ironman Nutrition
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Talia
BC
Member Since:
04/16/2007 Total Posts: 58
6.1 Months Ago
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Thanks Nicole! Great ideas
What is this bento box you speak of? and how do you attach it?!! |
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Re: 1/2 Ironman Nutrition
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Nicole
VA
Member Since:
11/24/2006 Total Posts: 202
6.1 Months Ago
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bento box is a small "lunch box" so to speak that attaches to your bike via velcro (to your top tube and stem)...go on-line to some where like all three sports or tri-zone or even the local tri shop/bike shop should know what they are. They come in two sizes a small and large...I have both but honestly have never used the large one although my friend is using it for her half IM coming up. You might need the larger size to fit a cliff bar in though. Good Luck Talia!! :) |
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Re: 1/2 Ironman Nutrition
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
6.1 Months Ago
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Bento box is a must. Nicole's list is similar to mine. I use water in the front aero as well, then I have two behind the seat. (I hate that sticky stuff slashing all over me and the bike. I brought two gels to the run.
One other item. They have these gel bottles now that hold 4-5 gels and velcro to your bike and it is easy to rip off for the run. Small enough to go in a tri short pocket.
I did not carry liquid on the run, but drink at every rest stop.
JC1.5 |
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Re: 1/2 Ironman Nutrition
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Nicole
VA
Member Since:
11/24/2006 Total Posts: 202
6.1 Months Ago
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I'm not a fan of the gel flask...although I've used them too...mostly I could never find anywhere on my bike that it fit without the velcro from the holder sratching my leg or I had issues getting it out of my back pocket in my top...and of course I managed to get way more gel on me than in me, so I stick to individual packets now! I guess if I had used that larger bento box it might have fit there!! ;) |
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Re: 1/2 Ironman Nutrition
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Talia
BC
Member Since:
04/16/2007 Total Posts: 58
6.1 Months Ago
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Thanks guys! I don't have anywhere to buy one of those boxes here, but they're having a big gear expo in Oliver so I will check it out and see if I can find one there, and try it the day before the race.
Thanks for your help! |
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Re: 1/2 Ironman Nutrition
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Todd
CT
Member Since:
04/11/2006 Total Posts: 121
5.9 Months Ago
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Hey Talia,
Couple of things. I've used bottles with Ensure. a 28 oz bottle will hold about 3 or 4 ensures or about 1000 cals. Also, I'm planning on trying carbopro. It's a 1200 cal drink from a 16 oz drink here's the link.
http://www.nvo.com/sportquestdir/products or search carbopro. As always, try in training before racing!
I find I can't eat solids in a racing environment, no moisture, can't swallow-too chewy etc.
T |
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Re: 1/2 Ironman Nutrition
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
5.8 Months Ago
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Sorry for the delay - Nicole - Right on top of your stem. That's an easy access point.
Also, I have never tried Ensure, but I have heard stories (from a friend) of rumaging disgarded bags during a full IM run looking for warm eEnsure, and be very happy to find one!
JC1.5 |
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Re: 1/2 Ironman Nutrition
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Nicole
VA
Member Since:
11/24/2006 Total Posts: 202
5.8 Months Ago
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Todd, I use Carbo-pro but don't mix it to 1200 calories...it gets pretty thick especially once it's out in the warm weather for a while. 4 scoops added to a 20 ounce water bottle with gatorade or gatorade endurance gives you about 600 calories...I like carbo-pro but you MUST drink water with it, otherwise your stomach will be unhappy with you especially mixed at 1200 calorie/12 ounce concentration!! There's other companies and products out there--every thing from just add water to design your own drink!
Good Luck, I can't wait to read your race reports!! |
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